How Many Calories Does Walking Burn?

A 155-pound person burns about 151 calories in 30 minutes and about 302 calories in one hour of walking. The MET value for brisk walking at 3.5 mph is approximately 4.3. Calories burned increase with body weight, duration, and intensity.

The number of calories burned while walking is influenced by several factors, including METs, body weight, duration, and intensity of the activity. Understanding these variables can help in estimating calorie expenditure during walking.

Calories Burned Walking by Weight and Time

The following table outlines the calories burned by individuals of different weights over varying durations of walking.

Body weight	15 min	30 min	45 min	60 min
125 lb (57 kg)	61	122	183	244
155 lb (70 kg)	76	151	227	302
185 lb (84 kg)	90	180	271	361
215 lb (98 kg)	105	210	315	419

A heavier body and a longer session both burn more. Intensity matters too: the values above use 4.3 METs (brisk, 3.5 mph).

Calories by Intensity

How hard you go changes the burn. The table below shows the MET value for each intensity and the calories a 155-pound person burns in 30 minutes.

Intensity	METs	Calories (30 min, 155 lb)
Slow (2 mph)	2.8	98
Moderate (3 mph)	3.5	123
Brisk (3.5 mph)	4.3	151
Fast (4 mph)	5.0	176

Tracking Exercise and Food in Nutrola

Calories burned only change your results if you record them. Nutrola lets you log a session like walking in a few ways: describe it in your own words by voice or text, pick an exercise type and intensity, or enter the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with the equation calories = METs x body weight in kilograms x duration in hours, where one MET is the energy used sitting quietly. Walking at brisk, 3.5 mph is rated at 4.3 METs. Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories does walking burn in 30 minutes?

A 155-pound person burns about 151 calories in 30 minutes of walking. This estimate is based on the MET value of 4.3 for brisk walking at 3.5 mph.

How many calories does walking burn in an hour?

In one hour of walking, a 155-pound person burns approximately 302 calories. This calculation also reflects the MET value of 4.3 for this activity.

Is walking good for weight loss?

Walking can be beneficial for weight loss, as it helps burn calories. The number of calories burned varies based on body weight, duration, and intensity.

How accurate are these walking calorie estimates?

These estimates for calories burned while walking are based on MET values and body weight. While they provide a good approximation, individual variations may occur.

Key Takeaways

• Walking at 3.5 mph has a MET value of about 4.3.
• A 155-pound person burns 151 calories in 30 minutes of walking.
• A 155-pound person burns 302 calories in one hour of walking.
• Calories burned increase with body weight, duration, and intensity.