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Calories burned walking

A level walk at 2.8–3.4 mph is 3.8 MET in the 2024 Adult Compendium (code 17190). For a 170 lb adult that is about 293 kcal in one hour. A brisk 3.5–3.9 mph walk is 4.8 MET (code 17200), about 370 kcal per hour at the same weight.

2.5 mph · 3.0 MET

231

kcal/hr

2.8–3.4 mph · 3.8 MET

293

kcal/hr

3.5–3.9 mph · 4.8 MET

370

kcal/hr

For a 170 lb adult.

Calculator

MET-based formula. Adjust weight and duration.

Calories burned

293 kcal

170 lb · 60 min · moderate

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What it is

Level walking on a firm surface. 3.8 MET sits in the 2024 Compendium moderate band (3.0–5.9 MET). Vigorous activity in that source starts at 6.0 MET, so this walk is not a vigorous workout.

What changes the burn

  • Pace — 2.5 mph is 3.0 MET (code 17170); 2.8–3.4 mph is 3.8 MET (17190); 3.5–3.9 mph is 4.8 MET (17200)
  • A 4.0–4.4 mph walk is 5.5 MET (code 17220), still under the 6.0 MET vigorous line
  • Body weight — this page uses kcal ≈ MET × kg × hours
  • Hills and a loaded pack are separate Compendium codes, not a percent added to these level-walk values

FAQ

How many calories does walking burn in an hour?
At 2.8–3.4 mph, about 293 kcal for a 170 lb (77 kg) adult: 3.8 MET × 77 kg × 1 hour, from 2024 Adult Compendium code 17190. A 3.5–3.9 mph walk is 4.8 MET (code 17200), about 370 kcal per hour at the same weight. That is a gross estimate, not a lab measurement.
Is 10,000 steps a day enough exercise?
Step count is not a Compendium code, and this page does not turn 10,000 steps into one calorie number. Use the hour calculator for a level walk at a known pace.

How calories burned is calculated

kcal = MET × kg × h

Walking · MET 3.8 · ≈ 293 kcal/hr · 77 kg · moderate

2024 Adult Compendium of Physical Activities : code 17170 is 3.0 MET at 2.5 mph, code 17190 is 3.8 MET at 2.8–3.4 mph, code 17200 is 4.8 MET at 3.5–3.9 mph. Gross kcal ≈ MET × kg × hours. Not a lab measurement for you.

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