Walking Calorie Calculator
How many calories you burn walking, by pace and time. MET values for walking and hiking from the 2024 Adult Compendium of Physical Activities.
Calories burned
261 kcal
Walking, brisk (3.5 to 3.9 mph), 45 min- Per hour 348 kcal
- Above resting 207 kcal
- MET value 4.8
Calories burned walking by pace
For the body weight entered above. The pace you selected is highlighted.
| Pace | MET | 45 min | 60 min |
|---|---|---|---|
| Walking, moderate pace (2.8 to 3.4 mph) | 3.8 | 207 | 276 |
| Walking, brisk (3.5 to 3.9 mph) | 4.8 | 261 | 348 |
| Walking, very brisk (4.0 to 4.4 mph) | 5.5 | 299 | 399 |
| Hiking, normal pace, no load | 5.3 | 288 | 385 |
Worked example
160 lb is 72.6 kg. Walking, brisk (3.5 to 3.9 mph), MET 4.8, for 45 minutes:
- kcal = MET × kg × hours = 4.8 × 72.6 × 45/60 = 261 kcal
- Above resting = (4.8 − 1) × 72.6 × 45/60 = 207 kcal
What changes versus the general calorie burn calculator
- Walking paces only: moderate, brisk, very brisk and hiking, instead of every activity in the general calorie burn calculator.
- A pace table with your duration and a full hour side by side.
- Defaults: 160 lb and 45 minutes instead of 180 lb and 30 minutes.
Frequently asked questions
How many calories does walking burn?
It depends on your weight, pace and time. Brisk walking (3.5 to 3.9 mph) is 4.8 METs in the 2024 Adult Compendium: at 160 lb, 45 minutes burns about 261 kcal and an hour about 348 kcal.
Does walking faster burn more calories?
Yes, per minute. At 160 lb, an hour at a moderate pace (2.8 to 3.4 mph) burns about 276 kcal, and an hour at a very brisk pace (4.0 to 4.4 mph) about 399 kcal.
What does calories burned walking "above resting" mean?
Your body burns about 1 MET at rest. The "above resting" row subtracts it, so it shows only the extra calories from the walk. The main number includes the calories you would have burned anyway.
Is hiking different from walking?
Hiking at a normal pace with no load is 5.3 METs in the Compendium, against 4.8 for brisk walking on flat ground. Choose it in the pace list.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. DOI: 10.1016/j.jshs.2023.10.010 (read 2026-10-24)