Deficitly
Open the calculator
How many calories do you burn walking for an hour?
An hour of brisk walking (5.6–6.3 km/h, 3.5–3.9 mph) burns about 270 extra calories at 70 kg (154 lb) and 340 at 90 kg (198 lb). A slow stroll burns about half that; a fast walk close to running pace burns about half as much again.
Calories per hour by walking speed
| Speed | 60 kg 132 lb | 75 kg 165 lb | 90 kg 198 lb | 105 kg 231 lb |
|---|---|---|---|---|
| Slow 3.2–3.9 km/h 2–2.4 mph | 110 | 135 | 160 | 190 |
| Moderate pace 4.5–5.5 km/h 2.8–3.4 mph | 170 | 210 | 250 | 295 |
| Brisk 5.6–6.3 km/h 3.5–3.9 mph | 230 | 285 | 340 | 400 |
| Very brisk 6.4–7.1 km/h 4–4.4 mph | 270 | 340 | 405 | 475 |
| Fast 7.2–7.9 km/h 4.5–4.9 mph | 360 | 450 | 540 | 630 |
Cycling, swimming or something else? The calories burned calculator covers 112 activities.
How far and how many steps in an hour
| Speed | Distance | Steps |
|---|---|---|
| Slow | 3.5 km 2.2 mi | 5,400 |
| Moderate pace | 5.0 km 3.1 mi | 6,300 |
| Brisk | 6.0 km 3.7 mi | 6,900 |
| Very brisk | 6.8 km 4.2 mi | 7,500 |
| Fast | 7.6 km 4.7 mi | 8,100 |
Extra calories or total calories?
These are the calories walking adds on top of your resting burn. To compare with apps that show totals, add about 1 calorie per kg of body weight for the hour: 270 becomes about 340 at 70 kg (154 lb). Only the extra part changes your daily total, which is why Deficitly uses it.
Hills and poles
Walking uphill raises the cost a lot; walking downhill lowers it less than you'd think. Nordic walking with poles works your arms too: about 250 extra calories an hour at a moderate pace and 320 at a brisk pace for 75 kg (165 lb).
Walking or running?
Running burns roughly 72% more per kilometre than walking and far more per hour, but walking is easier to do every day. Both count. See calories burned running and what 10,000 steps burn.