How many calories does walking burn?
This calculator uses the American College of Sports Medicine (ACSM) walking equation, which estimates oxygen use from speed and slope:
VO₂ (ml/kg/min) = 0.1 × speed + 1.8 × speed × grade + 3.5, with speed in metres per minute and grade as a decimal. Each litre of oxygen corresponds to about 5 kcal, so calories per minute = VO₂ × weight (kg) ÷ 1000 × 5.
Calories burned walking 30 minutes (flat ground)
| Body weight | 4 km/h (2.5 mph) | 5 km/h (3.1 mph) | 6 km/h (3.7 mph) |
|---|---|---|---|
| 55 kg (121 lb) | 84 kcal | 98 kcal | 111 kcal |
| 70 kg (154 lb) | 107 kcal | 124 kcal | 142 kcal |
| 85 kg (187 lb) | 130 kcal | 151 kcal | 172 kcal |
| 100 kg (220 lb) | 153 kcal | 178 kcal | 203 kcal |
What changes the result
- Weight: a heavier body uses more energy to move — calories rise in proportion to weight.
- Incline: slope has a big effect. A 5% treadmill incline at 5 km/h burns about 60% more than flat walking.
- Speed: faster walking burns more per minute and slightly more per kilometre.
To turn calories into a plan, find your daily needs with the calorie and TDEE calculator, or check your BMI.
Calories burned walking by steps
An average stride is about 0.7–0.8 m, so 1,000 steps cover roughly 0.75 km (0.47 miles). At a normal pace a 70 kg adult burns around 40 kcal per 1,000 steps on flat ground; a 90 kg adult around 50 kcal.
| Steps | Distance (approx.) | 70 kg (154 lb) | 90 kg (198 lb) |
|---|---|---|---|
| 5,000 | 3.75 km (2.3 mi) | ≈ 190 kcal | ≈ 240 kcal |
| 10,000 | 7.5 km (4.7 mi) | ≈ 370 kcal | ≈ 480 kcal |
| 15,000 | 11.25 km (7 mi) | ≈ 560 kcal | ≈ 720 kcal |
Values assume about 5 km/h (3.1 mph) on flat ground.
Treadmill walking
Treadmill displays often overestimate calories because they use a generic body weight. Enter your own weight, the belt speed and the incline setting here for a more realistic figure. Holding the handrails reduces the real effort, so the true burn will be lower if you lean on them.
Walking versus running
Per kilometre, running burns roughly 30–50% more than walking at a normal pace, but walking is easier to sustain for longer and puts less strain on the joints. Brisk walking up a moderate incline can match the energy cost of slow jogging.
Combine your walks with a daily target from the calorie and TDEE calculator, and check your weight category with the BMI calculator for men or for women.