Calories burned walking for 30 minutes
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- Time
- 30 min
- Distance
- 1.5miles
- Steps
- 3,420at 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 | 75 | 105 | 150 |
| 160 lb | 100 | 140 | 200 |
| 200 lb | 125 | 170 | 250 |
What 30 minutes looks like
30 minutes at 3 mph covers 1.5 miles, about 3,420 steps.
At 2 mph it covers about 1.0 miles, at 4 mph about 2.0.
At 4 mph, a 160 lb adult uses about 200 calories.
The sum for 30 minutes
30 min x 113.85 steps a minute = about 3,420 steps.
30 min ÷ 60 x 3 mph = about 1.5 miles.
3.8 METs x 72.6 kg x 0.5 h = about 140 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 30 minutes
| Pace | Miles | Steps |
|---|---|---|
| 2 mph, slow | 1.0 | 2,920 |
| 2.5 mph, easy | 1.3 | 3,180 |
| 3 mph, moderate | 1.5 | 3,420 |
| 3.5 mph, brisk | 1.8 | 3,620 |
| 4 mph, very brisk | 2.0 | 3,870 |
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 | 65 | 85 | 125 |
| 120 lb54 kg | 75 | 105 | 150 |
| 140 lb64 kg | 90 | 120 | 175 |
| 160 lb73 kg | 100 | 140 | 200 |
| 180 lb82 kg | 115 | 155 | 225 |
| 200 lb91 kg | 125 | 170 | 250 |
| 220 lb100 kg | 140 | 190 | 275 |
| 240 lb109 kg | 150 | 205 | 300 |
| 260 lb118 kg | 165 | 225 | 325 |
| 280 lb127 kg | 180 | 240 | 350 |
| 300 lb136 kg | 190 | 260 | 375 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 70 | 95 | 135 |
| 120 lb54 kg | 85 | 115 | 160 |
| 140 lb64 kg | 100 | 135 | 190 |
| 160 lb73 kg | 110 | 155 | 215 |
| 180 lb82 kg | 125 | 175 | 240 |
| 200 lb91 kg | 140 | 195 | 270 |
| 220 lb100 kg | 155 | 215 | 295 |
| 240 lb109 kg | 170 | 235 | 320 |
| 260 lb118 kg | 180 | 255 | 350 |
| 280 lb127 kg | 195 | 275 | 375 |
| 300 lb136 kg | 210 | 290 | 400 |
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.