How many calories does walking really burn? (With examples)
We all know walking is good for us. It gets us out of the house, clears the head, and yes, it burns calories. But if you have ever wondered exactly how many calories walking can burn on your daily stroll, you are not alone. It is one of the most common questions people ask when they start trying to get fit.
The answer is not always simple because everybody is different. Your weight, your speed, and even the terrain you walk on all play a huge part in the final number. A quick ten-minute dash to the shops will burn a different amount than a leisurely Sunday hike.
In this guide, I will break down the science of burning calories walking in simple terms. We will look at how your body uses energy and give you clear examples for body weights ranging from 9 stone to 25 stone. By the end, you will have a much better idea of how your daily steps are affecting your health.
Why walking is a calorie burner
To understand how walking burns calories, we first need to look at how our bodies use fuel. Even when you are sitting perfectly still, your body is burning calories just to keep your heart beating and your lungs breathing. This is called your resting metabolic rate.
When you start moving, your muscles need more energy. Your heart beats faster to pump oxygen around your body, and your lungs work harder. All of this extra work requires fuel, which comes in the form of calories.
Walking is considered a moderate-intensity activity. It is not as intense as running, but it still gets your body working harder than it would at rest. The faster and longer you walk, the more fuel your body needs to keep going, so you burn more calories walking.
One way scientists measure this effort is by using something called METs. This stands for Metabolic Equivalent of Task. It sounds complicated, but it is actually quite simple. Sitting quietly is 1 MET. Walking at a moderate pace is usually around 3 to 4 METs. This means you are burning three to four times as much energy walking as you would be just sitting on the sofa.
You can read more about how METs work from Healthline.
Factors that change the number of calories walking can burn
Before we get to the numbers, it is important to know that two people can do the exact same walk and burn different amounts of calories walking. Here is why that happens.
Your weight matters
This is the biggest factor. Think of it like a car. A heavy lorry uses more fuel to move than a small hatchback. Your body works the same way. The more you weigh, the more energy it takes to move your body over a certain distance. This is why a person who weighs 20 stone will burn more calories walking a mile than someone who weighs 10 stone, even if they walk at the same speed.
Your speed counts
Walking faster burns more calories. When you speed up, your heart rate increases, and you use more muscle power. A gentle stroll is great, but a brisk power walk will get you better results if your goal is burning energy.
The terrain plays a part
Walking uphill is much harder than walking on a flat road. If you are hiking up a hill or walking on sand, your muscles have to work overtime to keep you stable and moving forward. This extra effort burns significantly more calories.
Estimated used calories walking burned by weight
We have put together some estimates to help you see what this looks like in real life. These numbers are based on walking for 30 minutes. We have used data from health resources like Harvard Health and scaled it to fit different body weights.
Please remember that these are just estimates of calories walking. Your exact burn might be slightly different.
Calories walking at a moderate pace (3.5 mph)
A moderate pace is purposeful but comfortable. You should be breathing a bit harder than normal, but still able to hold a conversation. Burning calories walking this way is easy enough.
9 Stone (57 kg)
If you weigh 9 stone, a 30-minute walk at this pace will burn approximately 107 calories.
11 Stone (70 kg)
At 11 stone, that same 30-minute walk burns about 133 calories.
13 Stone (83 kg)
For someone weighing 13 stone, you are looking at roughly 159 calories burned in half an hour.
15 Stone (95 kg)
As the weight goes up, so does the energy use. At 15 stone, you will burn around 180 calories.
17 Stone (108 kg)
At 17 stone, a moderate 30-minute walk burns approximately 205 calories.
19 Stone (121 kg)
If you are 19 stone, you can expect to burn about 230 calories.
21 Stone (133 kg)
At 21 stone, the calorie burn increases to roughly 255 calories.
23 Stone (146 kg)
For a weight of 23 stone, you will burn around 280 calories in 30 minutes.
25 Stone (159 kg)
At 25 stone, a brisk 30-minute walk can burn nearly 305 calories.
Calories walking at a brisk pace (4.0 mph)
This is a power walking pace. You are moving with intent, perhaps swinging your arms a bit, and you might find it hard to sing a song while moving.
9 Stone (57 kg)
Walking fast for 30 minutes burns about 135 calories.
11 Stone (70 kg)
At 11 stone, the faster pace bumps your burn up to 175 calories.
13 Stone (83 kg)
If you are 13 stone, you will burn roughly 189 calories.
15 Stone (95 kg)
At 15 stone, power walking burns about 215 calories.
17 Stone (108 kg)
Someone weighing 17 stone will burn around 245 calories.
19 Stone (121 kg)
At 19 stone, you are looking at roughly 275 calories.
21 Stone (133 kg)
A brisk walk at 21 stone burns about 305 calories.
23 Stone (146 kg)
At 23 stone, the burn goes up to approximately 335 calories.
25 Stone (159 kg)
At 25 stone, walking fast for 30 minutes can burn an impressive 365 calories.
How to burn more without running
If you want to get more out of your walks but hate the idea of running, do not worry. There are plenty of clever ways to boost your calories walking without breaking into a jog.
Use your arms
Bend your arms at 90 degrees and pump them as you walk. This engages your upper body muscles and helps propel you forward, increasing your overall effort.
Find some hills
As we mentioned earlier, hills are your friend. Even a slight incline forces your leg muscles to work harder against gravity. If you are on a treadmill, try setting the incline to 1 or 2%.
Add some weight
Some people wear a weighted vest or carry a backpack with water bottles. This artificially makes you heavier, increasing the energy required to move. Just be careful not to add too much weight too soon, as it can strain your joints.
Vary your speed
Try interval walking. Walk at your normal pace for three minutes, then walk as fast as you can for one minute. Repeat this cycle. It keeps your heart rate up and makes the time pass more quickly.
Focus on posture
Stand tall, pull your stomach in gently, and look ahead rather than at your feet. Good posture helps you breathe better and walk more efficiently, allowing you to go further and faster.
The health benefits beyond calories
While counting calories walking can be helpful, it is worth remembering that walking does so much more for you. It is a fantastic way to look after your heart. Regular walking lowers blood pressure and improves cholesterol levels.
It is also brilliant for mental health. Being outside in fresh air has been proven to lower stress and improve mood. It gives you a break from screens and a chance to just be in the moment.
Walking strengthens your bones and joints, too. It is a low-impact exercise, meaning it is gentle on your knees compared to running, but it still provides enough resistance to keep bones healthy.
If you are just starting out, check out this guide on Starting to Exercise for great tips on building a safe routine.
Calories walking frequently asked questions
Does walking burn belly fat?
Yes, walking can help burn fat all over your body, including belly fat. You cannot choose where you lose weight from, but regular aerobic exercise, like walking, helps reduce overall body fat over time.
How many steps should I do a day?
You have probably heard the number 10,000 thrown around a lot. While it is a good round number to aim for, you do not strictly need that many to see benefits. Even 7,000 or 8,000 steps a day can have a huge positive impact on your health. The most important thing is consistency.
Can I lose weight just by counting calories walking?
Absolutely, you can lose weight just by counting calories walking. If you walk regularly and eat a balanced diet, you can lose weight. It creates a calorie deficit, which is the key to weight loss. Many people have successfully lost weight simply by adding a daily one-hour walk to their routine.
Is it better to walk fast or walk longer?
Both are good, but they do different things. Walking fast improves your cardiovascular fitness more quickly. Walking longer burns more calories simply because you are moving for a greater amount of time. A mix of both is ideal.
How do I calculate my exact calorie burn?
For a more precise number, you can use the formula derived from MET values. The formula is: METs x 3.5 x (your body weight in kg) / 200 = calories burned per minute. You can find more about this calculation from the National Academy of Sports Medicine.
Taking the next step
Knowing the numbers is a great start, but the best walk is the one you actually do. You do not need expensive gear or a gym membership. You just need a comfortable pair of shoes and a bit of time.
Start small if you need to. A ten-minute walk around the block is infinitely better than sitting on the sofa. Over time, you will find you can go further and faster without getting as tired.
Listen to your body. If you feel pain, stop or slow down. Exercise should challenge you, but it should not hurt.
So, tie up your laces and head out the door. Whether you are walking to lose weight, clear your mind, or just enjoy the fresh air, every step counts.
Do you burn calories walking? Could you increase the walking you do?
