Calories burned walking for 1 hour
In 1 hour of walking at 3 mph
275calories
A 160 lb adult uses about 275 calories.
Adults 60 and over: about 310.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session- Time
- 1 h
- Distance
- 3.0miles
- Steps
- 6,830at 3 mph
Faster pace, bigger number
Adults, at three paces and three weights.
- 120 lb
- 160 lb
- 200 lb
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 120 lb | 150 | 205 | 300 |
| 160 lb | 205 | 275 | 400 |
| 200 lb | 255 | 345 | 500 |
What 1 hour looks like
1 hour at 3 mph is 3 miles, about 6,830 steps.
Pace matters here: about 205 calories at 2 mph, about 400 at 4 mph.
For someone 60 or over at 160 lb, about 310 calories at 3 mph.
The sum for 1 hour
60 min x 113.85 steps a minute = about 6,830 steps.
60 min ÷ 60 x 3 mph = about 3 miles.
3.8 METs x 72.6 kg x 1 h = about 275 calories, at 160 lb and 3 mph.
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.
Distance and steps in 1 hour
| Pace | Miles | Steps |
|---|---|---|
| 2 mph, slow | 2.0 | 5,840 |
| 2.5 mph, easy | 2.5 | 6,360 |
| 3 mph, moderate | 3.0 | 6,830 |
| 3.5 mph, brisk | 3.5 | 7,240 |
| 4 mph, very brisk | 4.0 | 7,750 |
Calories by weight
Total calories: what your body uses in that time, including what it uses at rest.
Adults
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 125 | 170 | 250 |
| 120 lb54 kg | 150 | 205 | 300 |
| 140 lb64 kg | 180 | 240 | 350 |
| 160 lb73 kg | 205 | 275 | 400 |
| 180 lb82 kg | 230 | 310 | 450 |
| 200 lb91 kg | 255 | 345 | 500 |
| 220 lb100 kg | 280 | 380 | 550 |
| 240 lb109 kg | 305 | 415 | 600 |
| 260 lb118 kg | 330 | 450 | 650 |
| 280 lb127 kg | 355 | 485 | 700 |
| 300 lb136 kg | 380 | 515 | 750 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 140 | 195 | 270 |
| 120 lb54 kg | 170 | 235 | 320 |
| 140 lb64 kg | 195 | 275 | 375 |
| 160 lb73 kg | 225 | 310 | 430 |
| 180 lb82 kg | 250 | 350 | 485 |
| 200 lb91 kg | 280 | 390 | 535 |
| 220 lb100 kg | 305 | 430 | 590 |
| 240 lb109 kg | 335 | 465 | 645 |
| 260 lb118 kg | 365 | 505 | 695 |
| 280 lb127 kg | 390 | 545 | 750 |
| 300 lb136 kg | 420 | 585 | 805 |
Darker means more calories.
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.
Other walks
At 3 mph, for a 160 lb adult.
More walking numbers
- 4.4 milesSteps to miles
10,000 steps at 3 mph - 2,280 stepsMiles to steps
in one mile at 3 mph - 1,940 to 2,920How many steps in a mile
from 4 mph down to 2 mph - 20 minWalking speed
for a mile at 3 mph - 140 caloriesCalories burned walking
30 minutes at 3 mph, 160 lb - 405 caloriesSteps to calories
10,000 steps at 3 mph, 160 lb
Distance for a number of steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 8,000 steps
- 10,000 steps
- 12,000 steps
- 13,000 steps
- 14,000 steps
- 15,000 steps
- 16,000 steps
- 17,000 steps
- 20,000 steps
Calories for a distance or a time
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.