Calorie chart
🚶 Calories burned walking
A 70 kg (154 lb) person burns about 129 kcal in 30 minutes walking at a moderate pace, and about 257 kcal in an hour.
Walking is the easiest cardio to fit into a day: no gear, and it fits into the commute or the dog walk. In the MET formula it is worth 3.5, less than half of running per minute, but it is the activity most people can keep up every single day.
Chart: calories burned walking by weight and duration
Values in kcal at a moderate pace. For a light pace, subtract 20%; for hard, add 20%.
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 46 | 92 | 138 | 184 |
| 60 kg | 55 | 110 | 165 | 220 |
| 70 kg | 64 | 129 | 193 | 257 |
| 80 kg | 74 | 147 | 221 | 294 |
| 90 kg | 83 | 165 | 248 | 331 |
| 100 kg | 92 | 184 | 276 | 368 |
Light, moderate or hard
Intensity changes the math. For 70 kg and 30 minutes walking:
Light
103 kcal
an easy stroll, chatting comfortably
Moderate
129 kcal
a brisk pace, around 3 mph: you can talk, but not sing
Hard
154 kcal
hills, an inclined treadmill or a very fast pace
What 30 minutes walking buys
With 129 kcal in the balance, the EarnEat shop already unlocks items like these. For an all-you-can-eat pizza night (1,550 kcal), the priciest goal, it would take about 6 h 2 min walking, adding up the week's workouts.
Compared with other activities
Calories in 30 minutes, moderate pace, for 70 kg:
Try it
What is your workout worth?
The same math as the app. Adjust weight, duration and intensity to see how many calories the workout earns and what it buys.
Estimate using the MET formula, based on weight, duration and intensity. It does not replace advice from a dietitian or doctor.
Frequently asked questions
How many calories does an hour walking burn?
About 257 kcal for a 70 kg (154 lb) person at a moderate pace. At 60 kg (132 lb) it is about 220 kcal, and at 90 kg (198 lb), about 331 kcal: moving a heavier body takes more energy.
Does walking burn more or less than other activities?
In 30 minutes at a moderate pace, for 70 kg: running, 294 kcal; swimming, 257 kcal; cycling, 220 kcal; elliptical, 184 kcal; walking, 129 kcal.
How is this calculated?
With the MET formula: kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes, adjusted for intensity (light × 0.8; hard × 1.2). Walking is worth MET 3.5. It is an estimate, not a measurement, and it is the same math the EarnEat app runs after every workout.
Today's workout is already worth a dessert.
EarnEat does this math after every workout and keeps the balance for you to spend on the food you love. Free, no sign-up, 100% offline.