How Many Calories You Actually Burn From a 30-Minute Walk (2024)

Getting fit can seem intimidating to many people who imagine the only way to get back into shape is to invest in a gym membership or take up a super-trendy workout. But the simple act of walking is one of the best ways to not only burn calories, but also achieve a slew of other health benefits, including lowering your blood pressure, improving your mood, strengthening your bones, aiding digestion and more. In fact, particularly for women, walking can keep the brain healthy, and possibly even delay the onset of dementia. Researchers have also found that in the areas of the world called "Blue Zones," with the highest percentage of people who live to 100 and beyond, walking plays a significant role in staving off disease and helping people live better, longer.

Since walking is something you do every day anyway, you're already a pro at it: To make it into a workout, you just need to do it more intentionally, for at least 30 minutes a day, and with increasing speed. "Walking is one of the fastest, easiest ways to burn calories, because you can squeeze it in any time, even inside your home," says fitness expert and author Denise Austin.

And now, for the answer to the question that brought you to this page in the first place: How many calories can you burn walking? The answer is simple. "A quick guesstimate of how many calories the average person burns is 100 calories per mile — and that's whether you're running a marathon or taking a nice leisurely stroll," says Timothy Burnett, Ph.D., an instructor of kinesiology at Oregon State University Cascades.

So it all depends on how fast you're moving: If you move at a brisk pace and walk that mile in 12 minutes, you'll burn 8.3 calories per minute; if you prefer a more leisurely stroll and take 20 minutes to get to the coffee shop a mile away, you'll burn 5 calories per minute. But whether you're more of a tortoise or a hare, when you hit the one-mile mark, you’ll have burned the same number of calories. It's just that the faster you go, the less time it will take to burn the same calories.

We also want to note that weight loss, health and body image are complex subjects — before deciding to go on a diet or switch up your exercise, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.

There is one other factor to keep in mind, though, and that is your weight. "For a long time, research has been dominated by doing tests on men,” says Burnett. “We're correcting that now, but the 'average person' in these studies is a man who weighs 150 pounds." So, if you weigh more than that, you will burn more than 100 calories per hour and if you weigh less, you'll have to walk farther to burn the same number of calories. "The more you weigh, the more mass you have to move around, meaning you'll burn more calories," Burnett explains.

To estimate the rate for your specific weight, you can use this calculator from the American Council on Exercise, or take a look below at a rough calorie breakdown based on both your weight and the kind of walk you’re taking.

For People Who Weigh Between 120-140 Pounds

Walking at a Moderate Pace (3 mph)

• 15 minutes: 50 calories
• 30 minutes: 100 calories
• 1 hour: 200 calories

Walking at a Fast Pace (4-5 mph)

• 15 minutes: 95 calories
• 30 minutes: 185 calories
• 1 hour: 370 calories

Walking Uphill (3.5 mph)

• 15 minutes: 90 calories
• 30 minutes: 180 calories
• 1 hour: 355 calories

Walking Up Stairs (3 mph)

• 15 minutes: 120 calories
• 30 minutes: 240 calories
• 1 hour: 500 calories

Walking Downhill (2.5 mph)

• 15 minutes: 40 calories
• 30 minutes: 85 calories
• 1 hour: 165 calories
  

For People Who Weigh Between 140-160 Pounds

Walking at a Moderate Pace (3 mph)

• 15 minutes: 60 calories
• 30 minutes: 112 calories
• 1 hour: 225 calories

Walking at a Fast Pace (4-5 mph)

• 15 minutes: 100 calories
• 30 minutes: 214 calories
• 1 hour: 430 calories

Walking Uphill (3.5 mph)

• 15 minutes: 102 calories
• 30 minutes: 204 calories
• 1 hour: 408 calories

Walking Up Stairs (3 mph)

• 15 minutes: 130 calories
• 30 minutes: 275 calories
• 1 hour: 545 calories

Walking Downhill (2.5 mph)

• 15 minutes: 50 calories
• 30 minutes: 95 calories
• 1 hour: 190 calories

For People Who Weigh Between 160-180 Pounds

Walking at a Moderate Pace (3 mph)

• 15 minutes: 65 calories
• 30 minutes: 127 calories
• 1 hour: 255 calories

Walking at a Fast Pace (4-5 mph)

• 15 minutes: 120 calories
• 30 minutes: 245 calories
• 1 hour: 485 calories

Walking Uphill (3.5 mph)

• 15 minutes: 115 calories
• 30 minutes: 230 calories
• 1 hour: 465 calories

Walking Up Stairs (3 mph)

• 15 minutes: 155 calories
• 30 minutes: 310 calories
• 1 hour: 620 calories

Walking Downhill (2.5 mph)

• 15 minutes: 54 calories
  
• 30 minutes: 110 calories
• 1 hour: 215 calories

What's the best way to track calories burned?

There's always the old-fashioned way of pencil, paper, math, but you can also invest in a fitness tracker. Two top choices: the Fitbit Versa 4 Health & Fitness Smartwatch ($185) or the more budget-friendly Fitbit Inspire 3 ($80). While this investment isn't necessary to get the most out of your walk, it may inspire you to keep moving.

How can you burn more calories by walking?

Once you get your groove on and going out for a walk becomes a natural part of your day, you can step up the calorie-burning mojo with these strategies:

What are the other health benefits of walking?

Walking is one of the best activities for your health, head to toe. Here are five other benefits of walking to keep in mind: