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.

Calories Burned Walking at 3 mph–20 Minutes per Mile
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 health walk.

Calories Burned Walking at 3.5 mph–17 Minutes per Mile
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.

Calories Burned Walking at 4 mph–15 Minutes per Mile
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

Calories Burned Walking at 4.5 mph–13:20 Minutes per Mile
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

Calories Burned Walking at 5 mph–12 Minutes per Mile
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 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.