Walking Walking for Weight Loss Calories Burned Per Minute of Walking What you'll burn at different walking speeds and durations By Wendy Bumgardner Wendy Bumgardner Facebook Twitter Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Learn about our editorial process Updated on November 03, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michele Stanten, ACE-GFI Reviewed by Michele Stanten, ACE-GFI Michele Stanten is a walking coach, certified group fitness instructor, and running coach. She is the author of Walk Off Weight and The Walking Solution. Learn about our Review Board Print Verywell / Ryan Kelly Table of Contents View All Table of Contents Calories Burned Using an Activity Calculator How to Burn More Calories The number of calories you burn walking for one minute, 30 minutes or an hour depends on how much you weigh and your walking speed. While this may not matter to everyone, it's important information if you are walking for weight loss. Check the charts below or use our 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. Calories Burned Again, 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. 20 Minutes Per Mile (3 mph) Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr. 100 3 40 80 119 159 239 318 110 3 44 88 131 175 263 350 120 3 48 96 143 191 287 382 130 3 52 103 155 207 310 413 140 4 56 112 167 223 335 446 150 4 60 119 179 238 357 476 160 4 64 128 191 255 383 510 170 5 68 135 203 271 406 541 180 5 72 144 215 287 431 574 190 5 76 151 227 302 454 605 200 5 80 159 239 318 477 636 225 6 90 179 269 358 537 716 250 7 100 199 299 398 597 796 275 7 110 219 329 438 657 876 300 8 119 239 358 477 716 954 Walking at 3 mph and 3.5 mph is typical for a pleasant stroll or a healthy walk. 17 Minutes Per Mile (3.5 mph) Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr. 100 3 48 97 145 194 290 387 110 4 54 108 161 215 323 430 120 4 59 118 177 237 355 473 130 4 63 127 190 254 381 507 140 5 69 138 206 275 413 550 150 5 73 146 219 292 439 585 160 5 78 157 235 314 471 628 170 6 83 166 249 332 499 665 180 6 88 176 264 353 529 705 190 6 93 186 279 372 557 743 200 7 98 196 293 391 587 783 225 7 110 220 330 440 660 880 250 8 123 245 368 490 735 980 275 9 134 269 403 538 806 1075 300 10 146 292 439 585 877 1170 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. 15 Minutes Per Mile (4 mph) Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr. 100 4 56 113 169 225 338 450 110 4 63 125 188 250 375 500 120 5 69 138 206 275 413 550 130 5 74 148 221 295 443 590 140 5 80 160 240 320 480 640 150 6 85 170 255 340 510 680 160 6 91 183 274 365 548 730 170 6 97 193 290 387 580 773 180 7 103 205 308 410 615 820 190 7 108 216 324 432 648 864 200 8 114 228 341 455 683 910 225 9 128 256 384 512 767 1023 250 10 143 285 428 570 855 1140 275 10 156 313 469 625 938 1250 300 11 170 340 510 680 1020 1360 13:20 Minutes Per Mile (4.5 mph) Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr. 100 5 71 142 213 284 425 567 110 5 79 158 236 315 473 630 120 6 87 173 260 347 520 693 130 6 93 186 279 372 558 743 140 7 101 202 302 403 605 806 150 7 107 214 321 428 643 857 160 8 115 230 345 460 690 920 170 8 122 243 365 487 730 974 180 9 129 258 387 517 775 1033 190 9 136 272 408 544 816 1089 200 10 143 287 430 573 860 1147 225 11 161 322 483 644 967 1289 250 12 180 359 539 718 1077 1436 275 13 197 394 591 788 1181 1575 300 14 214 428 643 857 1285 1714 12 Minutes Per Mile (5 mph) Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr. 100 6 90 180 270 360 540 720 110 7 100 200 300 400 600 800 120 7 110 220 330 440 660 880 130 8 118 236 354 472 708 944 140 9 128 256 384 512 768 1024 150 9 136 272 408 544 816 1088 160 10 146 292 438 584 876 1168 170 10 155 309 464 618 928 1237 180 11 164 328 492 656 984 1312 190 12 173 346 518 691 1037 1382 200 12 182 364 546 728 1092 1456 225 14 205 409 614 818 1228 1637 250 15 228 456 684 912 1368 1824 275 17 250 500 750 1000 1500 2000 300 18 272 544 816 1088 1632 2176 These calorie calculations were performed using calorie burn rates found in the 2011 Compendium of Physical Activities: A Second Update of Codes and MET Values. The calculations use the 2011 equivalent tables. Using an Activity Calculator This activity calculator allows you to quickly calculate your personal calorie burn rates based on your walking pace (slow, moderate, brisk, or very brisk), the duration of your walk, and your body weight. Curious about how many calories are burned by other types of activities? Simply select another activity from the dropdown menu. How to Burn More Calories Going faster will allow you to go farther and, therefore, burn more calories in a set period of time. You can boost your walking speed with improvements in your posture, use of arm motion, and changes to your 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 and learning the racewalking technique. It is important to note that walking faster or improving posture may not work for everyone—especially if you have a medical condition or a disability that impacts your gait and posture. Talk to a healthcare provider to determine what is right for you. They can assess your medical history and your fitness level and make appropriate recommendations. Are You Walking in the Fat-Burning Zone? A Word From Verywell A lot of good comes from walking for even just a few minutes. Don't be discouraged from walking because you think the number of calories burned is too small. The benefits go beyond this. 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. We've tried, tested, and reviewed the best walking poles. If you're in the market for walking poles, explore which option may be best for you. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-81. doi:10.1249/MSS.0b013e31821ece12 Additional Reading 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. By Wendy Bumgardner Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. 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