How many calories does walking burn?

At 3.8 METs, a 70 kg person uses about 133 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.

What is the MET value for walking?

3.8 METs, listed under Compendium code 17190. A MET is a multiple of resting metabolic rate.

Should I subtract my resting metabolism?

If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for walking leaves about 74 per cent of the gross total.

Why does body weight change the answer?

A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.

How accurate is this figure?

It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.

Calories burned walking

This page turns the published MET value for walking into an energy figure for your body weight. Heavier bodies use more for the same activity, which is why weight is an input rather than an assumption.

Result

These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.

The MET value and where it comes from

MET value: 3.8
Compendium code: 17190
Listed as: Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface
Category: Walking and stairs

Metabolic equivalents express energy cost relative to rest. Walking sits at 3.8, which places it in the moderate band on the range the Compendium covers.

kcal = MET × kg × h
     = 3.8 × weight × hours

net of resting:
kcal = (3.8 − 1) × weight × hours

Source: Herrmann SD, Willis EA, Ainsworth BE, et al. "2024 Adult Compendium of Physical Activities." Journal of Sport and Health Science 13(1), 2024, pp. 6–12. MET values are population averages; roughly 18% of Compendium entries are estimated rather than measured.

If you already chose an activity multiplier that assumes you train, adding this figure on top counts walking twice. Use the net figure, or set your activity level to sedentary and add sessions separately.

This figure is an estimate built on an average. Two people doing walking at the same nominal intensity can differ by twenty per cent or more, and no equation using only weight and time can see that.

Calories burned by body weight and duration

Gross energy in kilocalories. Read across from your weight and down from your duration. A 70 kg person uses about 266 kcal an hour, of which roughly 196 is above what resting would have cost.

Calories burned by body weight and duration
Body weight	15 min	20 min	30 min	45 min	60 min	90 min
55 kg	52	70	105	157	209	314
65 kg	62	82	124	185	247	371
75 kg	71	95	143	214	285	428
85 kg	81	108	162	242	323	485
95 kg	90	120	181	271	361	542
110 kg	105	139	209	314	418	627

Compared with related activities

Energy used per thirty minutes at 70 kg, so the activities are directly comparable.

Comparison with related activities
Activity	METs	kcal / 30 min
Walking	3.8	133
Brisk walking	4.8	168
Fast walking	5.5	193
Hiking	6	210
Walking the dog	3	105
Stair climbing	6.8	238

Questions

How many calories does walking burn?: At 3.8 METs, a 70 kg person uses about 133 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.
What is the MET value for walking?: 3.8 METs, listed under Compendium code 17190. A MET is a multiple of resting metabolic rate.
Should I subtract my resting metabolism?: If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for walking leaves about 74 per cent of the gross total.
Why does body weight change the answer?: A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.
How accurate is this figure?: It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.