Calories Burned Walking: Breakdown by Weight, Pace and Comparisons

Walking has exploded in popularity as a low-impact exercise that's easier to sustain than running and highly effective for weight loss. As fitness experts with years analyzing exercise data, we're breaking down exactly how many calories you burn walking—based on reliable sources.

The calories you burn depend on your body weight, walking duration, and pace. Here's a trusted per-hour estimate for common weights and moderate speeds:

Calories Burned by Weight and Pace

• 60 kg: 240 kcal at 5 km/h, 300 kcal at 6 km/h
• 65 kg: 260 kcal at 5 km/h, 325 kcal at 6 km/h
• 70 kg: 280 kcal at 5 km/h, 350 kcal at 6 km/h
• 80 kg: 320 kcal at 5 km/h, 400 kcal at 6 km/h
• 90 kg: 360 kcal at 5 km/h, 450 kcal at 6 km/h

How Walking Compares to Running and Cycling

For context with a 70 kg person: running an hour at 10 km/h burns 700 kcal; cycling an hour at 20 km/h burns 560 kcal. Walking offers steady, sustainable calorie burn without high strain.

Image: Getty Images. Source: Welinlichtingekringen.nl