Walking Calorie Calculator: Calories Burned by Weight, Speed and Time

Calories burned walking chart

The same numbers as a chart, for 30, 45 and 60 minute walks across common body weights and speeds. Writing about walking? You can use it in your own article with the embed code below.

Chart of calories burned walking for 30 minutes by body weight (120 to 300 lb) and speed (2.0 to 4.5 mph) — Chart: Calories Burned Walking by Vima Fitness

Calories burned walking per hour

Calories for a 60-minute walk on flat ground, by body weight (lb) and speed (mph).

Weight	2.0 mph	2.5 mph	3.0 mph	3.5 mph	4.0 mph	4.5 mph
120 lb	152	163	207	261	299	381
140 lb	178	191	241	305	349	445
160 lb	203	218	276	348	399	508
180 lb	229	245	310	392	449	572
200 lb	254	272	345	435	499	635
220 lb	279	299	379	479	549	699
240 lb	305	327	414	523	599	762
260 lb	330	354	448	566	649	826
280 lb	356	381	483	610	699	889
300 lb	381	408	517	653	748	953

How the calculator works

Every estimate uses one formula: calories = MET × body weight (kg) × hours. A MET is a multiple of the energy you burn sitting still, so a 3.8 MET walk burns 3.8 times your resting rate. The results are gross calories, meaning they include what you would burn at rest anyway.

The MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann et al., Journal of Sport and Health Science). These are the level-ground walking values the calculator uses. The pace names are ours; speeds between two Compendium bands (2.5 to 2.7 mph) use the 2.5 mph value.

Speed	Pace	Compendium code	MET
Under 2.0 mph	strolling	17151	2.3
2.0 to 2.4 mph	slow	17152	2.8
2.5 to 2.7 mph	easy	17170	3.0
2.8 to 3.4 mph	moderate	17190	3.8
3.5 to 3.9 mph	brisk	17200	4.8
4.0 to 4.4 mph	very brisk	17220	5.5
4.5 to 4.9 mph	power walking	17230	7.0

Distance is speed × time, and steps assume about 2,000 steps per mile, a common average that changes with your height and stride. Hills, sand, a weighted pack or a walking pad incline all push the real number higher. Our guide to how many calories walking burns covers those factors, and the walking speed guide explains what each pace feels like.

Frequently asked questions

How many calories does walking burn per hour?

It depends mostly on your weight and speed. At a moderate 3.0 mph, a 160 lb person burns about 276 calories an hour and a 200 lb person about 345. At a brisk 3.5 mph those become 348 and 435.

Does walking faster burn more calories?

Yes, per minute. Going from a moderate 3.0 mph (3.8 METs) to a brisk 3.5 mph (4.8 METs) raises calorie burn by about 26% for the same time, and walking 4.5 mph (7 METs) raises it by about 84%.

How accurate is this walking calorie calculator?

It uses the standard research method (MET x body weight x time) with values from the 2024 Adult Compendium of Physical Activities, so it is a good estimate for an average person on flat ground. Your real burn can differ by fitness, body composition, terrain, hills and how steady your pace is.

How many calories do 10,000 steps burn?

At about 2,000 steps per mile, 10,000 steps is roughly 5 miles. Walked at 3.0 mph, that takes 100 minutes and burns about 460 calories for a 160 lb person.

Want this tracked on every walk? Vima Walk records your route, distance, pace and calories with GPS on iPhone and Apple Watch.