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How Many Calories Do You Burn Walking?

Walking may seem simple, but it's one of the most powerful—and underrated—forms of physical activity. Whether you're strolling through your neighborhood or power walking uphill, every step counts toward better health and fat loss. But just how many calories does walking actually burn?

Calories Burned: It Depends

The number of calories burned during a walk varies depending on several key factors:

• Your weight: Heavier individuals burn more calories at the same pace and distance.
• Walking speed: Faster walks (like brisk or power walking) increase calorie burn.
• Distance and time: Longer walks burn more calories.
• Terrain: Walking uphill or on trails burns more than flat sidewalks.

Examples by Weight & Speed

Let’s break down the calorie burn per hour for different walking speeds based on a 70kg (154 lbs) person:

• Slow (3 km/h): ~150 calories/hour
• Moderate (5 km/h): ~220 calories/hour
• Brisk (6.5 km/h): ~280–300 calories/hour
• Hiking (with incline): 350–450 calories/hour

Walking 10,000 steps a day? That’s about 7–8 km and can burn between 250–400 calories, depending on pace and weight.

Boosting Your Burn

Want to burn more calories without turning your walk into a run? Here’s how:

• Add hills or stairs to your route.
• Walk with hand weights or a backpack.
• Use walking poles to engage your upper body.
• Shorten rest breaks and increase speed intervals.

Walking vs. Other Exercises

Walking burns fewer calories per minute than running or cycling, but it’s easier on the joints and more sustainable for many people. You’re more likely to walk daily than do a HIIT workout every day—and that consistency adds up.

Health Benefits Go Beyond Calories

Walking doesn’t just burn fat—it improves mood, lowers blood pressure, helps digestion, boosts creativity, and supports mental clarity. A 30-minute daily walk can reduce your risk of heart disease, stroke, and diabetes. And yes, it burns calories, too.

How to Start

If you’re just beginning, aim for 20–30 minutes a day at a comfortable pace. Build up to 45–60 minutes. Mix up routes to stay motivated, invite a walking buddy, or listen to podcasts to pass the time. Most importantly—track your progress.

Want to Know Your Exact Burn?

Use our Calories Burned Calculator to estimate how much energy you're expending during different types of walks. It's the easiest way to adjust your plan and meet your fat loss goals.