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Calories Burned Walking Calculator
Estimate how many calories walking burns from your weight and how long you walk, using MET values from the 2024 Adult Compendium of Physical Activities. Walking at 3 mph is about 3.5 METs, and the burn is calories/min = MET × 3.5 × weight(kg) ÷ 200. For a 70 kg walker at 3 mph for 30 minutes that works out to about 129 kcal gross — the figure that still counts the resting metabolism you would have burned anyway. Switch to net and it drops to roughly 92 kcal, subtracting about 1 MET of resting burn, which is the more honest number for a weight-loss deficit. Brisk walking at 4 mph is around 5 METs and burns proportionally more, and because the formula scales linearly a heavier person or a longer walk burns more. This is a steady-state estimate — the MET model ignores EPOC (the afterburn), and a heart-rate strap or wearable is more personalised. General fitness guidance.
Walking 3 mph ≈ 3.5 METs; kcal/min = MET × 3.5 × kg ÷ 200
- 70 kg, 30 min → ≈ 129 kcal gross (≈ 92 kcal net)
- Brisk 4 mph ≈ 5 METs — proportionally more; burn scales with weight & time
Frequently asked questions
How many calories does walking 30 minutes burn?
For a 70 kg person walking at 3 mph (3.5 METs) for 30 minutes, about 129 kcal gross: 3.5 × 3.5 × 70 ÷ 200 = 4.29 kcal/min × 30. The net figure — with resting metabolism removed — is roughly 92 kcal. A heavier person or a brisker pace burns more.
Does walking faster burn more calories?
Yes. Walking at 3 mph is about 3.5 METs while brisk walking at 4 mph is about 5 METs, so the faster pace burns roughly 40% more per minute at the same weight. Speed raises the MET, and the calorie burn rises with it.