Walking Calories Burned per Minute

How many calories do you burn in walking one minute, 30 minutes, or an hour? It depends on how much you weigh and your walking speed.

Check the charts below or use an online calculator to find out how many calories you are burning on your walk. If you prefer, you can see how many calories you burn based on pedometer steps or the calories burned based on miles walked instead.

Walking Minutes Calorie Charts

Find how many calories you burn per minute of walking.

Your weight and speed are the two factors that determine this number. You can use an app or other methods to measure your walking speed.

Walking at 3 mph and 3.5 mph is typical for a pleasant stroll or a health walk.

Now, look at the difference when you take the speed up to brisk walking paces. You burn more calories per minute and you also cover more mileage in the same period of time. Your weight is still the biggest factor in determining how many calories you burn while walking.

These calorie calculations were performed using calorie burn rates found in research for metabolic equivalents (MET). The calculations use the 2011 equivalent tables.

How to Burn More Calories Walking

The biggest variable in burning calories walking is how far you walk and how much you weigh.

Going faster will allow you to go farther and therefore burn more calories in a set period of time. But you will burn approximately the same calories per mile over a wide range of walking speed. Running can burn more calories per mile as it includes lifting the body off the ground.

Learn how to walk faster. You can boost your walking speed with improvements in your posture, use of arm motion, and using a powerful walking stride. Soon you'll be covering more distance in less time. That will let you burn more calories during a 30-minute workout. Additional tips for burning more calories while walking include using Nordic walking poles or learning the racewalking technique.

A Word From Verywell

How much good does it do you to get up and walk for a few minutes? Don't be discouraged from walking if you think the number of calories burned is too small. The benefits go beyond burning calories. Simply reducing your sitting time will help keep your muscles, joints, blood circulation, and bones in good working order. By walking more and sitting less throughout the day, you'll burn more calories, reduce your health risks, and do your body good.

_Source:

Ainsworth BE, Haskell WL, Herrmann SD, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities. Medicine & Science in Sports & Exercise. 2011;43(8):1575-1581. doi:10.1249/mss.0b013e31821ece12.