Walking Calorie Calculator
A 155-pound person burns about 150-160 calories during a 30-minute brisk walk on flat ground. Enter your weight, time, distance or steps, pace, and incline for a more personal estimate.
How the Walking Calorie Estimate Works
The calculator starts with MET values from the Compendium of Physical Activities. One MET represents resting energy use; a brisk walk is several times that amount. Calories are then estimated with body weight and duration:
Calories = MET x 3.5 x weight in kg / 200 x minutes
For uphill walking, the estimate also uses the American College of Sports Medicine walking equation, which accounts for speed and grade. Steps mode uses a simple 2,000-steps-per-mile assumption, so entering measured time or distance is better when you know it.
Typical Calories Burned in 30 Minutes
These quick-reference estimates assume a brisk 3.5 mph walk on flat ground. Use the calculator for another pace, duration, or incline.
| Body weight | 30-minute estimate | Five walks/week |
|---|---|---|
| 125 lb (57 kg) | 120 calories | 600 calories |
| 155 lb (70 kg) | 150-160 calories | 750-800 calories |
| 185 lb (84 kg) | 180-190 calories | 900-950 calories |
| 215 lb (98 kg) | 210-220 calories | 1,050-1,100 calories |
Turn the Estimate Into a Practical Plan
Walking is useful because it is repeatable. A 150-calorie walk done five times per week adds roughly 750 calories of activity. That supports a calorie deficit, but it does not guarantee weight loss if food intake rises by the same amount.
For more context, compare the broad guide to walking calorie burn, the focused 30-minute walking chart, and the incline walking guide.
Frequently Asked Questions
Sources and Limitations
Activity intensity is based on the 2024 Adult Compendium of Physical Activities walking MET values and the ACSM metabolic equation for graded walking. Public-health context follows the CDC guidance on physical activity and healthy weight. Results are educational estimates and can differ from measured energy expenditure.