Calories Burned Walking
Walking is the most-asked calorie question and the easiest to answer well, because its energy cost is thoroughly measured: casual walking (2.5 mph / 4 km/h) is about 3.0 METs; brisk walking (3.5 mph / 5.6 km/h) about 4.3 METs. Combined with your body weight, that yields the tables below — or plug your exact numbers into the calories burned calculator.
30-Minute Walk
| Body weight | Casual 2.5 mph | Brisk 3.5 mph |
|---|---|---|
| 55 kg (121 lb) | 87 kcal | 124 kcal |
| 70 kg (154 lb) | 110 kcal | 158 kcal |
| 85 kg (187 lb) | 134 kcal | 192 kcal |
| 100 kg (220 lb) | 158 kcal | 226 kcal |
60-Minute Walk
| Body weight | Casual 2.5 mph | Brisk 3.5 mph |
|---|---|---|
| 55 kg (121 lb) | 173 kcal | 248 kcal |
| 70 kg (154 lb) | 221 kcal | 316 kcal |
| 85 kg (187 lb) | 268 kcal | 384 kcal |
| 100 kg (220 lb) | 315 kcal | 452 kcal |
Values use the ACSM equation (kcal = MET × 3.5 × kg ÷ 200 × min) with 2011 Compendium METs — the method unpacked in the what are METs guide. They are gross calories on flat ground; hills, sand, and carried loads push the true cost higher.
What About 10,000 Steps?
10,000 steps is roughly 7–8 km — around 90–110 minutes of moderate walking. For a 70 kg person that lands in the region of 330–400 kcal, scaling with weight and pace. It is a meaningful daily contribution, but note the framing in the calculator guide: if your TDEE activity multiplier already reflects an active lifestyle, those steps are largely budgeted for.
Making Walks Count for Weight Loss
A daily brisk hour is ~300 kcal for a 70 kg person — about 0.3 kg of fat per week if intake stays constant. That "if" is the operative part: pair the walking habit with a calorie target from the weight loss calorie calculator so the deficit exists on both sides of the ledger.
Frequently Asked Questions
How many calories does a 30-minute walk burn?
At a brisk 3.5 mph, roughly 124 kcal at 55 kg, 158 kcal at 70 kg, and 192 kcal at 85 kg. A casual 2.5 mph pace
burns about 30% less.
How many calories do 10,000 steps burn?
10,000 steps is roughly 7–8 km of walking — around 90–110 minutes at a moderate pace. For a 70 kg person that
is on the order of 330–400 kcal, scaling with body weight and pace.
Does walking uphill burn more?
Substantially. Uphill walking at a 3.5 percent grade roughly doubles the METs of flat walking at the same
speed; carrying loads adds further cost.