Calories burned walking calculator

Frequently asked questions

How many calories does a typical 30-minute walk burn?

It depends on your pace and body weight. A 160 lb person walking at 3.0 mph for 30 minutes burns roughly 130–150 kcal based on MET-based estimates. Faster paces and heavier body weight both push the number higher.

Why does pace make such a difference to the calorie estimate?

Each pace bucket carries a different MET value, ranging from 2.5 at 2.0 mph to 5.0 at 4.0 mph. That two-fold difference in intensity means a brisk walk burns roughly twice as many calories per minute as a slow stroll for the same body weight.

Is walking or running more efficient for calorie burn per mile?

Running burns more calories per minute, but because it covers distance faster, the calorie-per-mile advantage is smaller than the per-minute gap suggests. For people who can comfortably walk a route but not run it, total session calorie burn often ends up comparable if the walking session is longer.

Does walking on an incline change the estimate?

This calculator uses flat-road MET buckets and does not model grade. Uphill walking meaningfully increases energy expenditure compared to flat walking at the same pace, so the estimate will be lower than your actual burn on hilly terrain.