Calories burned walking
The calories burned by walking depend mainly on your body weight, pace, terrain, and time. Use the calculator for your own estimate, or start with the quick reference chart below.
Calculate your walking caloriesQuick reference
Walking calorie chart
These estimates show how pace, time, and weight can change the result.
| Activity | Time | 60 kg | 75 kg | 90 kg |
|---|---|---|---|---|
| Easy walking | 30 min | 88 kcal | 110 kcal | 132 kcal |
| Brisk walking | 30 min | 151 kcal | 189 kcal | 227 kcal |
| Brisk walking | 60 min | 302 kcal | 378 kcal | 454 kcal |
| Moderate hiking | 60 min | 378 kcal | 473 kcal | 567 kcal |
What changes calories burned from walking?
A faster pace generally raises the energy cost per minute. Hills, stairs, soft ground, carrying a load, and strong wind can also make the same amount of walking more demanding. Body weight matters because moving a heavier body usually requires more energy.
Pace
Brisk walking burns more per minute than an easy stroll.
Body weight
The same walk produces a different estimate for each person.
Time
Doubling the duration roughly doubles the calculated calories.
Easy walking vs. brisk walking
Easy walking feels comfortable and keeps breathing close to normal. Brisk walking feels purposeful: your breathing is faster, but you can still speak in sentences. The difference matters because calculators assign a higher MET value to the brisk pace.
If your pace changes during the walk, choose the intensity that best represents most of the session. A calorie estimate does not need to be perfect to be useful—consistency is usually more valuable than chasing an exact number.
How the walking calculation works
The calculator combines a MET value for the activity with your weight and duration. MET values are standardized estimates of an activity’s energy cost. Our activity values are informed by the 2024 Adult Compendium of Physical Activities.
Frequently asked questions
How many calories does a 30-minute walk burn?+
For a 75 kg person, this calculator estimates roughly 110 kcal at an easy pace or 189 kcal at a brisk pace. Your own result depends on weight and intensity.
Does walking uphill burn more calories?+
Usually, yes. An incline increases effort, so a hiking or uphill-walking estimate is more appropriate than a level walking estimate.
Are smartwatch calories exact?+
No. Watches and formula-based calculators both estimate energy use. Treat either as a consistent guide rather than an exact measurement.