Calories burned walking
In 30 minutes of walking at 3 mph
140calories
A 160 lb adult uses about 140 calories.
Adults 60 and over: about 155.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session
How pace and weight change the number
Total calories: what your body uses in that time, including what it uses at rest.
By pace
30 minutes, 160 lb adult. A faster pace uses more.
See the numbers
| Pace | Calories |
|---|---|
| 2 mph, slow | 100 |
| 2.5 mph, easy | 110 |
| 3 mph, moderate | 140 |
| 3.5 mph, brisk | 175 |
| 4 mph, very brisk | 200 |
By weight
30 minutes, adults, three paces. Find your weight along the bottom.
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb | 65 | 85 | 125 |
| 120 lb | 75 | 105 | 150 |
| 140 lb | 90 | 120 | 175 |
| 160 lb | 100 | 140 | 200 |
| 180 lb | 115 | 155 | 225 |
| 200 lb | 125 | 170 | 250 |
| 220 lb | 140 | 190 | 275 |
| 240 lb | 150 | 205 | 300 |
| 260 lb | 165 | 225 | 325 |
| 280 lb | 180 | 240 | 350 |
| 300 lb | 190 | 260 | 375 |
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
Prefer to sit? See the chair plan.
Calories in 30 minutes, by weight and pace
Find your weight on the left and your pace along the top.
Adults
| Pace in miles an hour | |||||
|---|---|---|---|---|---|
| Weight | 2 mphslow | 2.5 mpheasy | 3 mphmoderate | 3.5 mphbrisk | 4 mphvery brisk |
| 100 lb45 kg | 65 | 70 | 85 | 110 | 125 |
| 120 lb54 kg | 75 | 80 | 105 | 130 | 150 |
| 140 lb64 kg | 90 | 95 | 120 | 150 | 175 |
| 160 lb73 kg | 100 | 110 | 140 | 175 | 200 |
| 180 lb82 kg | 115 | 120 | 155 | 195 | 225 |
| 200 lb91 kg | 125 | 135 | 170 | 220 | 250 |
| 220 lb100 kg | 140 | 150 | 190 | 240 | 275 |
| 240 lb109 kg | 150 | 165 | 205 | 260 | 300 |
| 260 lb118 kg | 165 | 175 | 225 | 285 | 325 |
| 280 lb127 kg | 180 | 190 | 240 | 305 | 350 |
| 300 lb136 kg | 190 | 205 | 260 | 325 | 375 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||||
|---|---|---|---|---|---|
| Weight | 2 mphslow | 2.5 mpheasy | 3 mphmoderate | 3.5 mphbrisk | 4 mphvery brisk |
| 100 lb45 kg | 70 | 85 | 95 | 110 | 135 |
| 120 lb54 kg | 85 | 100 | 115 | 130 | 160 |
| 140 lb64 kg | 100 | 115 | 135 | 155 | 190 |
| 160 lb73 kg | 110 | 130 | 155 | 175 | 215 |
| 180 lb82 kg | 125 | 150 | 175 | 200 | 240 |
| 200 lb91 kg | 140 | 165 | 195 | 220 | 270 |
| 220 lb100 kg | 155 | 180 | 215 | 240 | 295 |
| 240 lb109 kg | 170 | 200 | 235 | 265 | 320 |
| 260 lb118 kg | 180 | 215 | 255 | 285 | 350 |
| 280 lb127 kg | 195 | 230 | 275 | 310 | 375 |
| 300 lb136 kg | 210 | 250 | 290 | 330 | 400 |
Darker means more calories.
Paces: 2 mph slow, 2.5 mph easy, 3 mph moderate, 3.5 mph brisk, 4 mph very brisk.
Estimates for groups of people, counted on a treadmill.
Your own numbers depend on your body, stride, ground and pace.
Steps a minute: CADENCE-Adults, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
Calories for a time or a distance
At 3 mph, for a 160 lb adult.
By time
- 20 minutesabout 90 calories
- 30 minutesabout 140 calories
- 45 minutesabout 205 calories
- 1 hourabout 275 calories
- 2 hoursabout 550 calories
By distance
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.