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How Many Calories are Burned by Walking?


Last modified 4th January 2016

Welcome to the walking section of DietandFitnessToday and the associated calories burned and weight lost. Here we present a list of 45 activities based on the general description of walking and the calories burnt for a typical man and woman.

These walking activities range from the highest calorie burn from 'walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade' which burns 345 calories in 30 minutes through to the activity 'walking, household' which has the lowest calorie burn of 86 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

To help you find the information you need, we first focus on the most common walking activities. This is followed by the activities with the highest, lowest and average burnt calories per minute and per hour

We also cover the predicted weight loss from walking, typical food calorie equivalents and our new proprietary calories burned score© and calories burned rank©

For marching band, baton twirling, walking, moderate pace, general, which is a typical intensity activity under the general description of walking activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 172 Calories. In one hour the same activity will burn 345 Calories.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for walking, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Walking

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

The calorie score gives an indication of the relative burn rate measured as a percentage score out of 100 for the different walking activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Calories Burned in 30 Minutes for a Typical walking Activity

As we have previously mentioned Marching band, baton twirling, walking, moderate pace, general is a moderate and typical level of intensity for walking and can be used as a general representative approximate measure for calories burnt by walking. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 172 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 148 Calories.

Calories Per Minute

The calories burned per minute for Marching band, baton twirling, walking, moderate pace, general is 6 Calories per minute, for a typical man and for a typical female is 5 Calories per minute.

Calories Per Hour

The calories lost in one hour is 345 calories for a typical man, and 296 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 17 minutes of the activity marching band, baton twirling, walking, moderate pace, general and to burn 100 calories with the same walking activity for a typical female would take 20 minutes.

Score and Rank

Marching band, baton twirling, walking, moderate pace, general has a Calorie Burned Score© of 14.7 out of 100 which means it gives a calorie burn of 14.7 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 77 out of 100 ie it is in the top 77 % of activities in terms of calorie burn. There are in fact 421 activities that have a higher calorie burn than marching band, baton twirling, walking, moderate pace, general

Equivalent Activities

The following activities burn the same number of calories as Marching band, baton twirling, walking, moderate pace, general -

  • automobile body work
  • bakery, general, moderate effort
  • bicycling, <10 mph, leisure, to work or for pleasure (Taylor Code 115)
  • canoeing, on camping trip
  • carpentry, home remodeling tasks, moderate effort

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Marching band, baton twirling, walking, moderate pace, general burns 4.3 times more calories than the equivalent time of inactivity for an average man and 4.0 times more calories for an average female.

Food Calorie Equivalents

This level of 172 calories burnt by an average man marching band, baton twirling, walking, moderate pace, general is equivalent to 0.3 Big Macs, 0.6 snickers bar, 1.4 Starbucks Grande Skinny Lattes, 0.6 cheeseburgers, 0.6 slices of pizza or 0.4 large blueberry muffins.

For an average female burning 148 calories is equivalent to 0.3 Big Macs, 0.5 snickers bar, 1.2 Starbucks Grande Skinny Lattes, 0.5 cheeseburgers, 0.5 slices of pizza or 0.4 large blueberry muffins.

Weight Loss from Walking

To answer the question how many pounds will I lose from the activity walking? Taking this example of marching band, baton twirling, walking, moderate pace, general in 30 minutes, the weight loss for a typical man is a minimum of 0.02 pounds, and a typical woman would lose 0.02 pounds.

Based on 4 sessions per week of marching band, baton twirling, walking, moderate pace, general for a duration of 30 minutes per session, the approximate time taken to lose one pound is 13 weeks for a man and 13 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of marching band, baton twirling, walking, moderate pace, general for a duration of 30 minutes per session, would lose 1kg in 5 weeks for a man and 5 weeks for a woman.

Walking Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade. For this activity in 30 minutes an average man burns 345 Calories, while an average woman in 30 minutes burns 296 Calories.

This activity of walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade has a Calories Burned Score© of 32.7 out of 100 which means it gives a calorie burn of 32.7 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 49 out of 100 ie it is in the top 49 % of activities in terms of calorie burn. There are in fact 117 activities that have a higher calorie burn than walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade

Walking Activity with the Lowest Calorie Burn

The walking activity with the lowest calories burnt is walking, household, which for an average man in 30 minutes burns 86 Calories, and for an average woman burns 74 Calories.

This activity of walking, household has a Calories Burned Score© of 5.7 out of 100 which means it gives a calorie burn of 5.7 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 92 out of 100 ie it is in the top 92 % of activities in terms of calorie burn. There are in fact 712 activities that have a higher calorie burn than walking, household

Average Calories Burned by Walking

Based on the the list of 45 walking activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 175 Calories for 30 minutes of walking. The average burnt for an average female, weighing 163 pounds (74 kg) is 150 Calories for 30 minutes of walking.

Walking for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of walking for Average Male (M) and Female (F) (click to personalise).
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade - calories  Male=345 kcal, Female=296 kcal.
walking, backwards, 3.5 mph, uphill, 5% grade - calories  Male=345 kcal, Female=296 kcal.
walking, for exercise, with ski poles, Nordic walking, uphill - calories  Male=293 kcal, Female=251 kcal.
water walking, vigorous effort, brisk pace - calories  Male=293 kcal, Female=251 kcal.
walking, backwards, 3.5 mph, level - calories  Male=259 kcal, Female=222 kcal.
marching band, playing an instrument, walking, brisk pace, general - calories  Male=237 kcal, Female=203 kcal.
golf, walking, pulling clubs - calories  Male=228 kcal, Female=196 kcal.
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade - calories  Male=228 kcal, Female=196 kcal.
walking, 4.0 mph, level, firm surface, very brisk pace - calories  Male=215 kcal, Female=185 kcal.
walking, 3.5 mph, briskly and carrying objects less than 25 lbs - calories  Male=207 kcal, Female=177 kcal.
walking, 3.5 mph, briskly and carrying objects less than 25 lbs - calories  Male=207 kcal, Female=177 kcal.
walking, for exercise, 3.5 to 4 mph, with ski poles, Nordic walking, level, moderate pace - calories  Male=207 kcal, Female=177 kcal.
walking, grass track - calories  Male=207 kcal, Female=177 kcal.
walking, 3.0 mph moderately and carrying objects less than 25 lbs, pushing something - calories  Male=194 kcal, Female=166 kcal.
walking, 3.0 mph, moderately and carrying light objects less than 25 lbs - calories  Male=194 kcal, Female=166 kcal.
walking, normal pace, plowed field or sand - calories  Male=194 kcal, Female=166 kcal.
water walking, moderate effort, moderate pace - calories  Male=194 kcal, Female=166 kcal.
golf, walking, carrying clubs - calories  Male=185 kcal, Female=159 kcal.
walking, 3.5 mph, brisk speed, not carrying anything - calories  Male=185 kcal, Female=159 kcal.
walking, 3.5 mph, brisk speed, not carrying anything - calories  Male=185 kcal, Female=159 kcal.
walking, 3.5 mph, level, brisk, firm surface, walking for exercise - calories  Male=185 kcal, Female=159 kcal.
garbage collector, walking, dumping bins into truck - calories  Male=172 kcal, Female=148 kcal.
marching band, baton twirling, walking, moderate pace, general - calories  Male=172 kcal, Female=148 kcal.
walking, 2.5 mph, slow speed, carrying heavy objects more than 25 lbs - calories  Male=164 kcal, Female=140 kcal.
walking, 2.5 mph slowly and carrying objects less than 25 lbs - calories  Male=151 kcal, Female=129 kcal.
walking, 2.8 to 3.2 mph, level, moderate pace, firm surface - calories  Male=151 kcal, Female=129 kcal.
walking, 3.0 mph, moderate speed, not carrying anything - calories  Male=151 kcal, Female=129 kcal.
walking, 3.0 mph, moderate speed, not carrying anything - calories  Male=151 kcal, Female=129 kcal.
walking, for pleasure, work break - calories  Male=151 kcal, Female=129 kcal.
walking, moderate effort tasks, non-cleaning (readying to leave, shut/lock doors, close windows, etc.) - calories  Male=151 kcal, Female=129 kcal.
walking, pushing a wheelchair - calories  Male=151 kcal, Female=129 kcal.
implied walking, putting away household items, moderate effort - calories  Male=129 kcal, Female=111 kcal.
walking, 2.5 mph, level, firm surface - calories  Male=129 kcal, Female=111 kcal.
walking, applying fertilizer or seeding a lawn, push applicator - calories  Male=129 kcal, Female=111 kcal.
walking, gathering gardening tools - calories  Male=129 kcal, Female=111 kcal.
walking, gathering things at work, ready to leave - calories  Male=129 kcal, Female=111 kcal.
walking, 2.0 mph, level, slow pace, firm surface - calories  Male=121 kcal, Female=104 kcal.
camping involving standing, walking, sitting, light-to-moderate effort - calories  Male=108 kcal, Female=92 kcal.
walking, to and from an outhouse - calories  Male=108 kcal, Female=92 kcal.
wash dishes, clearing dishes from table, walking, light effort - calories  Male=108 kcal, Female=92 kcal.
water walking, light effort, slow pace - calories  Male=108 kcal, Female=92 kcal.
walking, household - calories  Male=86 kcal, Female=74 kcal.
walking, less than 2.0 mph, level, strolling, very slow - calories  Male=86 kcal, Female=74 kcal.
walking, less than 2.0 mph, very slow - calories  Male=86 kcal, Female=74 kcal.
walking, less than 2.0 mph, very slow - calories  Male=86 kcal, Female=74 kcal.

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You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

Calories Burned Activities


  aerobics
  at work
  badminton
  baseball
  ballet
  ballroom dancing
  basketball
  boxing
  biking
  canoeing
  climbing
  cleaning
  cricket
  cross country skiing
  crossfit
  cycling
  dancing
  exercise
  elliptical
  fishing
  football
  fencing
  gardening
  golf
  gymnastics
  hiking
  horse riding
  housework
  ice skating
  jogging
  judo
  karate
  kayaking
  kick boxing
  pilates
  rodeo sports
  rollerblading
  ropejumping
  rowing
  rugby
  running
  resting
  sailing
  shopping
  sitting
  skating
  skiing
  sleeping
  soccer
  softball
  spinning
  sports
  standing
  step aerobics
  swimming
  tae kwan do
  tennis
  treadmill
  volleyball
  walking
  water polo
  weight lifting
  yoga
  zumba

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.