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Calories burned walking

Walking is the most accessible cardio and the most underrated calorie burn. A 60-minute walk burns 300+ kcal for most adults — comparable to many gym sessions.

Light

193

kcal/hr

Moderate

270

kcal/hr

Vigorous

386

kcal/hr

For a 170 lb adult.

Calculator

MET-based formula. Adjust weight and duration.

Calories burned

270 kcal

170 lb · 60 min · moderate

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What it is

Steady-state walking at any pace. Counts as moderate exercise per WHO guidelines.

What changes the burn

  • Pace — leisure (2 mph) vs brisk (4 mph) doubles burn
  • Incline — uphill or stairs raises burn 50-100%
  • Body weight
  • Walking with weight (rucking) significantly increases burn

FAQ

Is 10,000 steps a day enough exercise?
10K steps burns 300-500 kcal for most adults — solid baseline activity but doesn't replace structured cardio or strength training for fitness goals.

How calories burned is calculated

kcal = MET × kg × h

Walking · MET 3.5 · ≈ 270 kcal/hr · 77 kg · moderate

Compendium of Physical Activities

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