How many calories does walking burn? This free calculator estimates calories burned walking based on your weight, pace and duration — from a slow stroll to a power walk — with per-minute rates and rough steps.
Your walk
min
Faster walking and hills raise the intensity (MET), so they burn more per minute. This is an estimate from standard MET values.
Estimated calories burned
— kcal
Enter your weight and duration
Per minute
—
Per hour (this pace)
—
Intensity
—
Approx. steps
—
A general estimate — real burn varies with terrain, load, fitness and individual metabolism. Step count is a rough guide based on typical cadence.
Use this free calories burned walking calculator to estimate how many calories your walk burns. Enter your weight, pace and time to see calories burned, per-minute and per-hour rates, and rough steps.
What this walking calorie calculator shows you
This calories burned walking calculator estimates the energy a walk uses, based on your weight, walking pace (which sets the intensity, or MET) and duration. Faster walking and hills burn more per minute, so pace matters as much as time.
How calories burned walking are calculated
Calories ≈ MET × weight (kg) × time (hours)
Walking METs rise with pace — about 2.8 for a slow stroll, 3.5 for a moderate 3 mph walk, and 5+ for a fast pace. A 70 kg person walking at a moderate pace for 30 minutes burns about 123 calories; brisk walking for an hour burns roughly 300.
Calories burned walking by pace (70 kg, 30 min)
Pace
Approx. MET
~kcal / 30 min
Slow stroll (2 mph)
2.8
~98
Moderate (3 mph)
3.5
~123
Brisk (3.5 mph)
4.3
~151
Fast (4 mph)
5.0
~175
Power walk (4.5 mph)
7.0
~245
Uphill / hiking
6.0
~210
What changes how much you burn
Pace — faster walking burns more per minute.
Weight — heavier bodies use more energy to move.
Hills and terrain — inclines and rough ground raise the effort.
Carrying a load — a backpack or weights increases the burn.
How to use the walking calorie calculator
Enter your weight (tap the unit to switch kg/lb).
Choose your walking pace.
Enter the duration in minutes.
Read the estimate, including a rough step count.
Calories Burned Walking FAQ
How many calories does walking burn?
It depends on weight, pace and time. A 70 kg person walking at a moderate 3 mph for 30 minutes burns about 123 calories; brisk walking for an hour is roughly 300. Faster paces and hills burn more.
How many calories does a 30-minute walk burn?
Roughly 100–250 calories for most people, depending on weight and pace — around 123 at a moderate pace for a 70 kg person, more if you walk briskly or uphill.
Does walking faster burn more calories?
Yes. A faster pace raises the intensity (MET), so you burn more per minute. Power walking or walking uphill can burn roughly double what a slow stroll does in the same time.
How is walking calorie burn calculated?
By multiplying the walking MET value (set by your pace) by your weight in kilograms and the time in hours. This calculator does it for you and adds a rough step estimate.
How accurate is the walking calorie estimate?
It's a useful approximation, not exact. Terrain, load, fitness and individual metabolism all affect the real figure, so treat it as a ballpark.
Is the calories burned walking calculator free?
Yes, this calories burned walking calculator is completely free, needs no sign-up, and gives instant results in your browser.
