How Many Calories Does Walking Actually Burn?

Walking burns 3 to 6 calories per minute for most adults, depending on weight, pace, and terrain. The exact figure comes from the MET (Metabolic Equivalent of Task) formula:

Calories = METs × Weight (kg) × Duration (hours)

A brisk 3.5 mph walk carries a MET value around 4.3, meaning a 70 kg person burns roughly 150 calories in 30 minutes. Add a 5% incline and that number climbs significantly, since grade has an outsized effect on energy cost compared to speed alone.

Use the Calorie Calc calculator to plug in your own weight, duration, pace, and incline for an exact estimate.