Calories burned walking calculator
See what a walk burns for your body and your pace. You get a range from two published methods, and how much of it is on top of what you’d burn anyway.
Updated
Your walk
For a 30-minute brisk walk (3.7 mph) at 65 kg:
130extra kcal
On top of what you’d burn anyway. Counting that 30 kcal too, it uses about 150–160 kcal in total.
Distance: about 3.0 km (1.8 miles), so about 70 extra kcal a mile.
Calories burned walking: the key numbers
- A brisk 30-minute walk (3.7 mph) burns about 130 extra kcal for a 65 kg person and 190 for 100 kg, on top of what they’d burn anyway.
- Walking a mile at about 3 mph burns about 60–65 extra kcal at 65 kg and 95 at 100 kg.
- Pace matters: an hour at 2.5 mph burns about 130–160 extra kcal at 65 kg, and an hour at 4.7 mph about 380–400.
- Published walking equations can differ by up to about a third for the same walk (Weyand, 2021), so you get a range from the Compendium (2024) and Ludlow and Weyand (2016).
- Only walks taken on purpose count as exercise. Everyday walking is already in the everyday level on the TDEE calculator.
Counting it in your TDEE
If you do this on purpose, add it as exercise on the TDEE calculator, where it counts at 72 to 100% of these extra calories, because the body offsets part of what exercise uses. Everyday walking is already in your everyday level, so don’t count it twice.
How it’s worked out
| Method | Extra kcal | Note |
|---|---|---|
| Compendium of Physical Activities (2024) | 130 | The measured oxygen cost of walking at this pace per kg of body weight (code 17200), counting only what’s above resting. |
| Ludlow and Weyand (2016) | 130 | Uses your height, weight and speed. Built against 127 published measurements, where the older equations most calculators use came out too low. |
Published walking equations can differ by up to about a third for the same walk, so you get both.
Short answers
How many calories does walking burn?
It depends most on your weight and pace. For a 65 kg woman, a 30-minute brisk walk burns about 130 kcal on top of what she’d burn anyway, and an hour at a moderate pace about 190–210.
How many calories does walking a mile burn?
At a moderate pace of about 3 mph, a mile takes about 19 minutes. That adds about 60–65 kcal for a 65 kg woman and 95 for a 100 kg man, on top of what they’d burn anyway.
Should I add walking to my TDEE?
Only walks you take on purpose, as exercise. The walking in a normal day is already part of your everyday level, so adding it again would count it twice.
How accurate is a walking calorie calculator?
Published walking equations can differ by up to about a third for the same walk (Weyand, 2021). That’s why you get a range from two methods rather than one exact number.
Sources
Checked against each source on 22 and 23 October 2026
- Herrmann SD, et al. (2024). 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci 13(1):6–12. PMID 38242596
- Ludlow LW, Weyand PG (2016). Energy expenditure during level human walking: seeking a simple and accurate predictive solution. J Appl Physiol 120(5):481–94. PMID 26679617
- Weyand PG, et al. (2021). Real-world walking economy: can laboratory equations predict field energy expenditure? J Appl Physiol 131(4):1272–85. PMID 34410843
- Byrne NM, et al. (2005). Metabolic equivalent: one size does not fit all. J Appl Physiol 99(3):1112–9. PMID 15831804
- Weir JB de V (1949). New methods for calculating metabolic rate with special reference to protein metabolism. J Physiol 109(1–2):1–9. PMID 15394301
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–7. PMID 2305711
- Careau V, et al. (2021). Energy compensation and adiposity in humans. Curr Biol 31(20):4659–66. PMID 34453886