Free tool
Walking calorie calculator.
Estimate the calories you burn walking from your weight, speed, incline and time or distance. Free, no signup.
Estimated calories burned
138 calories
About 102 of them are active calories, burned on top of what you’d use at rest.
- Distance
- 1.5 mi
- Per mile
- 92 cal
- Intensity
- 3.8 METs
Moderate pace (2.8–3.4 mph): 3.8 METs on level ground.
Estimates for adults walking on firm ground, from the 2024 Adult Compendium of Physical Activities and the ACSM walking equation. How it works ↓
Calories burned walking for 30 minutes
On level ground, by body weight and walking speed.
| Weight | 2.0 mph3.2 km/h | 2.5 mph4.0 km/h | 3.0 mph4.8 km/h | 3.5 mph5.6 km/h | 4.0 mph6.4 km/h | 4.5 mph7.2 km/h |
|---|---|---|---|---|---|---|
| 120 lb54 kg | 76 | 82 | 103 | 131 | 150 | 191 |
| 150 lb68 kg | 95 | 102 | 129 | 163 | 187 | 238 |
| 180 lb82 kg | 114 | 122 | 155 | 196 | 225 | 286 |
| 210 lb95 kg | 133 | 143 | 181 | 229 | 262 | 333 |
| 240 lb109 kg | 152 | 163 | 207 | 261 | 299 | 381 |
Calories burned walking a mile
Between 2.5 and 4 mph, a mile costs a 150-lb adult 82 to 94 calories whatever the pace: a faster walk burns more per minute but is over sooner. Above 4 mph, each mile costs more.
| Weight | 2.0 mph3.2 km/h | 2.5 mph4.0 km/h | 3.0 mph4.8 km/h | 3.5 mph5.6 km/h | 4.0 mph6.4 km/h | 4.5 mph7.2 km/h |
|---|---|---|---|---|---|---|
| 120 lb54 kg | 76 | 65 | 69 | 75 | 75 | 85 |
| 150 lb68 kg | 95 | 82 | 86 | 93 | 94 | 106 |
| 180 lb82 kg | 114 | 98 | 103 | 112 | 112 | 127 |
| 210 lb95 kg | 133 | 114 | 121 | 131 | 131 | 148 |
| 240 lb109 kg | 152 | 131 | 138 | 149 | 150 | 169 |
Incline walking and the 12-3-30 workout
An incline is the biggest lever on a walk. For a 150-lb adult walking 30 minutes at 3.0 mph, each 5% of incline adds about 70 calories. The popular 12-3-30 workout (12% incline, 3 mph, 30 minutes) comes to about 298 calories.
| Incline | Calories in 30 min | Active calories |
|---|---|---|
| Flat (0%) | 129 | 95 |
| 3% | 172 | 137 |
| 5% | 200 | 166 |
| 8% | 242 | 208 |
| 10% | 270 | 236 |
| 12%12-3-30 | 298 | 264 |
| 15% | 340 | 306 |
150 lb (68 kg) at 3.0 mph (4.8 km/h) for 30 minutes.
Total calories vs. active calories
The total is everything your body uses during the walk, including what it would burn anyway at rest. Active calories leave that resting part out. Fitness trackers and the Health app on iPhone list active energy separately from resting energy, so their active number is the one to compare with.
For a moderate 30-minute walk, a 150-lb adult burns about 129 calories in total and 95 active calories.
How this calculator works
- Level walking. Your speed picks a MET value from the 2024 Adult Compendium of Physical Activities, which lists values for walking on level, firm ground. Speeds of 2.5 to 2.7 mph, which fall between two Compendium entries, use the 2.5 mph value.
- Incline. We add the vertical part of the ACSM walking equation: 1.8 × speed in meters per minute × grade, in mL of oxygen per kg per minute, divided by 3.5 to turn it into METs.
- Calories. METs × body weight in kg × hours, using the Compendium’s definition of 1 MET as about 1 kcal per kg per hour. Active calories subtract the 1 MET you would burn sitting still.
| Pace | Speed | METs | Code |
|---|---|---|---|
| Strolling | up to 1.9 mphup to 3.2 km/h | 2.3 | 17151 |
| Slow | 2.0–2.4 mph3.3–4.0 km/h | 2.8 | 17152 |
| Easy | 2.5–2.7 mph4.1–4.5 km/h | 3.0 | 17170 |
| Moderate | 2.8–3.4 mph4.6–5.6 km/h | 3.8 | 17190 |
| Brisk | 3.5–3.9 mph5.7–6.4 km/h | 4.8 | 17200 |
| Very brisk | 4.0–4.4 mph6.5–7.2 km/h | 5.5 | 17220 |
| Fast | 4.5–4.9 mph7.3–8.0 km/h | 7.0 | 17230 |
| Very fast | 5.0–5.5 mph8.1–8.8 km/h | 8.5 | 17231 |
Not modeled: walking downhill, on sand, grass or snow, or while carrying a load. The Compendium values are for adults aged 19 to 59. This is general fitness information, not medical advice.
Walking calorie questions
How many calories does walking burn?
It depends mostly on your weight, speed, incline and how long you walk. A 150-lb adult walking 30 minutes at a moderate 3.0 mph on level ground burns about 129 calories, 95 of them active calories. Heavier people, faster walks and inclines burn more.
How many calories does walking a mile burn?
For a 150-lb adult on level ground, about 82 to 94 calories a mile at 2.5 to 4 mph. Calories per mile rise in proportion to body weight, so a heavier walker burns more for the same mile.
Does walking faster burn more calories?
Per minute, yes. Per mile, less than you might think: between 2.5 and 4 mph a mile costs a 150-lb adult 82 to 94 calories, because a faster walk is also a shorter one. Above 4 mph each mile costs more; at 4.5 mph it is about 106 calories.
How many calories does the 12-3-30 workout burn?
The 12-3-30 treadmill workout is 30 minutes at a 12% incline and 3 mph. With this calculator’s method, a 150-lb adult burns about 298 calories, more than twice the 129 calories of the same walk on a flat treadmill.
Why does my Apple Watch show a different number?
Apple Watch and the Health app show active energy separately from resting energy, and estimate it from your own heart rate, movement and personal details. Compare their number with the active calories here, not the total, and expect some difference: this calculator uses average values for people of your weight.
How accurate is a walking calorie calculator?
It gives a reasonable estimate, not a measurement. The Compendium’s values are averages for adults aged 19 to 59, and its authors note that individual costs vary; one study they cite found 8 to 15% higher costs in women with obesity. The ACSM walking equation, used here for inclines, was developed from data on three trained men walking on a level treadmill.
Your walks and your meals, side by side.
KaloCam can read your steps, active calories and walking distance from Apple Health if you allow it, and you can log a workout by hand. Snap your meals and Today shows what you’ve eaten next to what you’ve burned.
See how KaloCam works →Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024.
- Compendium of Physical Activities: walking — codes 17151 to 17231. Retrieved October 20, 2026.
- Zheng P, Ducharme SW, Moore CC, et al. Classification of moderate-intensity overground walking speed in 21- to 85-year-old adults. Journal of Sports Sciences, 2022 — states the ACSM walking equation and how it was developed.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription — metabolic equation for walking.
Prepared by the KaloCam team · Updated