Walking calories burned
Quick answer
Walking at 5 km/h burns about 98 kcal in 30 minutes for a 70 kg person. One hour burns about 196 kcal.
- 30 minutes, 70 kg
- 98 kcal
- 1 hour, 70 kg
- 196 kcal
- MET used
- 3.8
- Effort or pace
- 5 km/h
Your pace sets the rate. Nibbs picks the Compendium row from your average speed, so a 5 km walk in one hour uses the 5 km/h row. The rows are for level, firm ground.
Calories burned by body weight
Estimated kcal at common paces on level ground. The app picks the row from your average pace, so log both the time and the distance.
| Pace | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 3 km/h20:00 min/km · 2.3 MET | 33 kcal | 39 kcal | 46 kcal | 52 kcal | 59 kcal | 65 kcal |
| 4 km/h15:00 min/km · 2.8 MET | 45 kcal | 54 kcal | 63 kcal | 72 kcal | 81 kcal | 90 kcal |
| 5 km/h12:00 min/km · 3.8 MET | 70 kcal | 84 kcal | 98 kcal | 112 kcal | 126 kcal | 140 kcal |
| 6 km/h10:00 min/km · 4.8 MET | 95 kcal | 114 kcal | 133 kcal | 152 kcal | 171 kcal | 190 kcal |
| 7 km/h8:34 min/km · 5.5 MET | 113 kcal | 135 kcal | 158 kcal | 180 kcal | 203 kcal | 225 kcal |
| Pace | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 3 km/h20:00 min/km · 2.3 MET | 65 kcal | 78 kcal | 91 kcal | 104 kcal | 117 kcal | 130 kcal |
| 4 km/h15:00 min/km · 2.8 MET | 90 kcal | 108 kcal | 126 kcal | 144 kcal | 162 kcal | 180 kcal |
| 5 km/h12:00 min/km · 3.8 MET | 140 kcal | 168 kcal | 196 kcal | 224 kcal | 252 kcal | 280 kcal |
| 6 km/h10:00 min/km · 4.8 MET | 190 kcal | 228 kcal | 266 kcal | 304 kcal | 342 kcal | 380 kcal |
| 7 km/h8:34 min/km · 5.5 MET | 225 kcal | 270 kcal | 315 kcal | 360 kcal | 405 kcal | 450 kcal |
How this is calculated
Calories burned = (MET − 1) × body weight in kg × time in hours
MET compares the energy an activity uses with sitting at rest. Nibbs takes away 1 MET, the energy your body uses at rest (about 1 kcal per kg per hour), so it counts only the extra calories from the activity. The app rounds the result to the nearest whole kcal.
Worked example (5 km/h, 70 kg, 30 minutes): (3.8 − 1) × 70 × 0.5 = 98 kcal.
| Pace | MET | Compendium code |
|---|---|---|
| 3 km/h | 2.3 | 17151Walking, less than 2.0 mph, level, strolling, very slow |
| 4 km/h | 2.8 | 17152Walking, 2.0 to 2.4 mph, level, slow pace, firm surface |
| 5 km/h | 3.8 | 17190Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface |
| 6 km/h | 4.8 | 17200Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise |
| 7 km/h | 5.5 | 17220Walking, 4.0 to 4.4 mph, level, firm surface, very brisk pace |
Each pace uses the Compendium row for that speed on level, firm ground. The app picks the row from the average pace of the time and distance you log.
Common questions
How many calories does walking burn in an hour?
At 5 km/h, about 196 kcal for a 70 kg person. At the same pace, a 50 kg person burns about 140 kcal and a 100 kg person about 280 kcal.
Does a faster pace burn more calories?
Yes. For a 70 kg person, 30 minutes at 3 km/h burns about 46 kcal, and 30 minutes at 7 km/h burns about 158 kcal.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
How do I log walking in Nibbs?
Add Outdoor Walking, then enter the time and the distance. Nibbs works out your average pace, picks the matching row and uses the weight in your profile. You can replace the estimate with your own number.
Log walking in Nibbs and get a calorie estimate automatically
Nibbs has a library of more than 1,200 exercises. Add a workout and Nibbs uses your weight to estimate the calories, next to the meals you log.
Calories burned in related activities
Values are kcal in 30 minutes for a 70 kg person, at the app's default effort level or the pace shown on each page.