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cardio
Calories Burned Walking
~123 calories
per 30 min at 155 lbs
Calorie Calculator
You will burn approximately
123 calories
Walking for 30 minutes at 155 lbs
About walking
Walking is one of the most accessible and effective forms of exercise. Whether you're taking a brisk morning walk or a leisurely evening stroll, every step burns calories. The number of calories you burn depends on your walking speed, body weight, and duration.
Calories Burned by Body Weight
Calories burned per 30 minutes of walking at moderate intensity (MET 3.5)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 95 cal |
| 140 lbs (64 kg) | 111 cal |
| 155 lbs (70 kg)Reference | 123 cal |
| 170 lbs (77 kg) | 135 cal |
| 185 lbs (84 kg) | 147 cal |
| 200 lbs (91 kg) | 159 cal |
| 220 lbs (100 kg) | 175 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 62 cal |
| 30 minutesReference | 123 cal |
| 45 minutes | 185 cal |
| 60 minutes | 246 cal |
| 90 minutes | 369 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Leisurely pace (2 mph)
MET: 2
70 cal
per 30 min
Moderate pace (3 mph)
MET: 3
105 cal
per 30 min
Brisk pace (3.5 mph)
MET: 3.5
123 cal
per 30 min
Very brisk (4 mph)
MET: 4.3
151 cal
per 30 min
Power walking (4.5 mph)
MET: 5
176 cal
per 30 min
Walking uphill (3.5 mph)
MET: 6
211 cal
per 30 min
Food Equivalent
30 minutes of walking burns enough calories to offset:
Glass of wine
5 oz
125 cal
Banana
1 medium
105 cal
Apple
1 medium
95 cal
Slice of bread
1 slice
80 cal
Based on 123 calories burned (30 min at 155 lbs)
Tips for Walking
- Maintain good posture with shoulders back and core engaged
- Swing your arms naturally to increase calorie burn
- Take shorter, quicker steps for faster walking
- Walk on varied terrain to challenge different muscles
Frequently Asked Questions
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