Walking Calorie Calculator
See how many calories you burn walking. Pick your pace, enter your weight and duration, and get an instant estimate.
Calories burned
149 kcal
≈ 298 kcal per hour at this pace.
Calories burned by duration
Calories burned walking
Walking is the most accessible exercise there is — and it burns meaningful calories, especially when done briskly or uphill. The number you burn depends on your walking speed, your body weight, and how long you walk. This calculator estimates it using MET values for each pace.
How to burn more calories walking
- Walk faster — a brisk 3.5–4 mph pace nearly doubles the burn of a slow stroll.
- Add hills or incline to raise the intensity.
- Walk longer or more often — consistency adds up over a week.
- Carry a light pack or use a weighted vest for extra resistance.
Walking and weight loss
Walking helps build the calorie deficit that drives weight loss while being gentle on your joints. Combine it with a daily calorie target from the calorie calculator. Ready for more intensity? Try the running or treadmill calculators.
Frequently asked questions
How many calories does walking burn?
A 70 kg (154 lb) person burns roughly 150 calories walking briskly (3.5 mph) for 30 minutes. Slower strolls burn less, and a faster pace or hills burn more.
How many calories does walking 10,000 steps burn?
Roughly 300–500 calories for most people, depending on body weight, pace, and stride length. 10,000 steps is about 5 miles or 8 km.
Is walking good for weight loss?
Yes. Walking is low-impact, sustainable, and easy to fit into daily life. Combined with a modest calorie deficit, regular walking is a very effective tool for losing fat and keeping it off.
How many calories does walking a mile burn?
About 70–100 calories per mile for an average adult, increasing with body weight and walking speed.