Calories burned walking calculator
Enter how long or how far you walked, your pace and weight. Add incline if you walked hills.
84 of those are extra, above what you’d burn resting (net calories).
- 1Duration30 min
- 2Distance1.50 mi
- 3Calories per mile81
- 4IntensityMETs (1 = sitting still)3.3
Calories burned walking a mile
| Weight | 2 mph | 2.5 mph | 3 mph | 3.5 mph | 4 mph |
|---|---|---|---|---|---|
| 120 lb | 72 | 67 | 63 | 60 | 58 |
| 150 lb | 90 | 83 | 79 | 75 | 73 |
| 180 lb | 109 | 100 | 94 | 90 | 87 |
| 210 lb | 127 | 117 | 110 | 105 | 102 |
| 240 lb | 145 | 133 | 126 | 120 | 116 |
| 270 lb | 163 | 150 | 141 | 135 | 131 |
Calories burned in a 30-minute walk
| Weight | 2 mph | 2.5 mph | 3 mph | 3.5 mph | 4 mph |
|---|---|---|---|---|---|
| 120 lb | 72 | 83 | 94 | 105 | 116 |
| 150 lb | 90 | 104 | 118 | 132 | 145 |
| 180 lb | 109 | 125 | 141 | 158 | 174 |
| 210 lb | 127 | 146 | 165 | 184 | 203 |
| 240 lb | 145 | 167 | 189 | 210 | 232 |
| 270 lb | 163 | 187 | 212 | 237 | 261 |
Where the calories in a 30-minute walk come from
The American College of Sports Medicine splits walking energy into three parts: what your body burns anyway at rest, the cost of moving forward, and the cost of lifting yourself uphill. Move the sliders and see which part grows.
Notice the climbing term: every 1% of incline costs 18 times more per metre than the forward term. At 3 mph, a 10% grade nearly doubles the total. That’s why treadmill incline walking feels so different from the flat.
The formula behind the numbers
This calculator uses the ACSM metabolic equation for walking, published in the American College of Sports Medicine’s Guidelines for Exercise Testing and Prescription. It predicts oxygen use from speed and incline, then converts oxygen to calories at about 5 calories per litre.
An evening walk under a bright Moon feels easier to fit in than you might think, and ahaboo has a narrated, interactive explainer on why only some nights get that light.
Other methods you may see: MET tables (the Compendium of Physical Activities lists brisk walking at 3.5 mph around 4.3 METs) and simple “weight × distance” rules. They land within the same ballpark for ordinary walking.
Counting steps rather than minutes? Try steps to calories. On a treadmill with incline? Use the treadmill calorie calculator.
Questions people ask
How many calories does walking a mile burn?
Roughly 65 to 140 calories for most adults, mostly depending on body weight. A 150 lb person burns about 80 calories per mile at 3 mph (gross); a 200 lb person about 105.
How many calories does a 30-minute walk burn?
About 95 to 175 calories at 3 mph on the flat for people between 120 and 220 lb. Brisk walking and hills push it higher.
Does walking faster burn more calories per mile?
Only a little. The time is shorter, so per-mile calories rise only slightly with speed in the walking range. Per minute, faster walking burns noticeably more.
How accurate are walking calorie calculators?
The ACSM equation is a population average. Individual results can differ by 10–20% because of fitness, walking efficiency and terrain. Treat results as a guide, not a measurement.