Calories Burned Walking Chart
High-density reference charts by body weight (110 to 260 lbs) and walking speed for 30-minute and 60-minute workouts.
Calories Burned in 30 Minutes of Walking
Values based on 2011 Compendium of Physical Activities MET regression on firm, level ground.
| Body Weight | 2.0 mph (Stroll) | 2.5 mph (Casual) | 3.0 mph (Moderate) | 3.5 mph (Brisk) | 4.0 mph (Power) | 4.5 mph (Fast) |
|---|---|---|---|---|---|---|
| 110 lbs (50 kg) | 70 | 75 | 87 | 107 | 125 | 175 |
| 125 lbs (57 kg) | 79 | 85 | 99 | 122 | 142 | 198 |
| 140 lbs (64 kg) | 89 | 95 | 111 | 137 | 159 | 222 |
| 155 lbs (70 kg) | 98 | 105 | 123 | 151 | 176 | 246 |
| 170 lbs (77 kg) | 108 | 116 | 135 | 166 | 193 | 270 |
| 185 lbs (84 kg) | 117 | 126 | 147 | 180 | 210 | 294 |
| 200 lbs (91 kg) | 127 | 136 | 159 | 195 | 227 | 318 |
| 215 lbs (98 kg) | 137 | 146 | 171 | 210 | 244 | 341 |
| 230 lbs (104 kg) | 146 | 156 | 183 | 224 | 261 | 365 |
| 245 lbs (111 kg) | 156 | 167 | 194 | 239 | 278 | 389 |
| 260 lbs (118 kg) | 165 | 177 | 206 | 254 | 295 | 413 |
Calories Burned in 60 Minutes (1 Hour) of Walking
Gross energy expenditure across an extended 1-hour continuous walking session.
| Body Weight | 2.0 mph (Stroll) | 2.5 mph (Casual) | 3.0 mph (Moderate) | 3.5 mph (Brisk) | 4.0 mph (Power) | 4.5 mph (Fast) |
|---|---|---|---|---|---|---|
| 110 lbs (50 kg) | 140 | 150 | 175 | 215 | 249 | 349 |
| 125 lbs (57 kg) | 159 | 170 | 198 | 244 | 283 | 397 |
| 140 lbs (64 kg) | 178 | 191 | 222 | 273 | 318 | 445 |
| 155 lbs (70 kg) | 197 | 211 | 246 | 302 | 352 | 492 |
| 170 lbs (77 kg) | 216 | 231 | 270 | 332 | 386 | 540 |
| 185 lbs (84 kg) | 235 | 252 | 294 | 361 | 420 | 587 |
| 200 lbs (91 kg) | 254 | 272 | 318 | 390 | 454 | 635 |
| 215 lbs (98 kg) | 273 | 293 | 341 | 419 | 488 | 683 |
| 230 lbs (104 kg) | 292 | 313 | 365 | 449 | 522 | 730 |
| 245 lbs (111 kg) | 311 | 333 | 389 | 478 | 556 | 778 |
| 260 lbs (118 kg) | 330 | 354 | 413 | 507 | 590 | 826 |
Using These Tables for Calorie Deficit Planning
To utilize these charts for targeted fat loss, calculate your total weekly walking volume. For example, if a 170-pound adult walks at a brisk 3.5 mph pace for 30 minutes, 5 days per week:
- Single session burn: 166 kcal
- Weekly caloric deficit: 166 kcal × 5 sessions = 830 kcal/week
- Monthly cumulative burn: ~3,600 kcal (~1 full pound of pure body fat loss per month from walking alone)
Want real-time custom results for your exact minutes, incline %, or carried backpack weight? Use our interactive walking calorie calculator on the homepage.
Frequently Asked Questions
Locate your body weight in the left-hand column, then trace across horizontally to find your estimated walking velocity. The intersecting cell indicates the total gross calories expended during that time interval on level ground.
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Our team synthesizes peer-reviewed exercise science, clinical walking guidelines, and physical activity compendiums to make fitness metrics accessible, transparent, and accurate.