• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
X
  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » How Many Calories Does a 30-Minute Walk Burn – Fit Apprentice

How Many Calories Does a 30-Minute Walk Burn – Fit Apprentice

Last updated February 6, 2025 by Rich "Hashi Mashi" NASM-CPT

  • Share
  • Tweet
  • Email

Calories Burned Walking – Introduction

How Many Calories Does Walking 30 Minutes Burn?

Walking is an easy way to transform your body from obese to fit.

If you are overweight, you might overlook walking as a tool for weight loss because you think you would rather lose weight with no exercise at all.

Do not make that mistake.

Here is why:

  • Walking will tone and condition your entire body
  • Also, walking activates the largest muscle groups of your body, your legs
  • Making your leg muscles receptive to insulin
  • Reversing insulin resistance, where your muscles do not accept blood glucose, can help you reverse type 2 diabetes
  • A consistent walking plan will help you look younger, feel better, and even improve your mood

Forget about dieting with no exercise.

Sitting Disease is an Epidemic

Excessive sitting is a problem even for people who exercise, and certainly for those who do not¹.

If you combine walking 20 minutes to 30 minutes a day with resistance training like:

  • squats,
  • pushups, or
  • deadlifts,

you can lose up to 75 pounds over six months.

Once you get used to taking your body for a walk and see the results, you will not stop the walking habit.

How to Calculate the Number of Calories Burned Walking 

To calculate the number of calories burned walking, use the following three simple steps:

(Note that this article is for informational purposes only and not medical advice.)

Step 1. Find the MET for walking

MET stands for the Metabolic Equivalent of a Task.

The MET will tell you how many calories you burn per hour of exercise per one kilogram of body weight.

According to the Compendium of Physical Activities, the codes and MET of brisk walking at 3.5 mph for exercise are 17200 and 4.3. ²

17200 4.0 17200 3.8 17200 4.3 walking, 3.5 mph, level, brisk, firm surface, walking for exercise

Step 2. Calculate your body weight in kg

The second step is to step on a body composition scale and find your body weight in kilograms.

Divide your weight in pounds by 2.2.

For example, if you weigh 195.7 pounds, the average weight of a man in the US, divide this number by 2.2, which equals 88.95 kilograms. ³

Step 3. The METs formula

The METs formula is:

  • Calories burned walking = the type of walk depending on your body weight and exercise time, or METs x weight in kg x time in hours.

Express time walked as:

  • the number 1 represents walking for 1 hour
  • .5 is for a 30-minute walk
  • .25 stands for 15 minutes

Using the example of a 195.7 pound (88.95kg) man, you can plug in the following numbers to the formula:

  • Calories burned = METs of 4.3 for walking x 88.95kg x time (1 hour or .5 for 30 minutes or .25 for 15 minutes)
  • 4.3 x 88.95 x 1 = 380 calories burned walking (assuming an hour-long brisk walk at 3.5 mph).
  • If you went for a walk of 30 minutes, then your formula would be 4.3 x 88.95 x .5 = 190 calories burned walking.

Therefore, the average calories burned walking briskly for an hour by a 195.7-pound man is 380 calories or 6.3425 calories per minute.

In summary, for the average 195.7-pound man:

  • a 1-hour walk at a walking speed of 3.5 mph burns 380 calories
  • 45 minutes = 285 calories
  • a 30-minute brisk walk = 190 walking calories burned
  • and a short 15-minute walk has an energy cost of 95 calories

Calories Burned Calculator for Walking – Wrapping Up

Start walking today to look and feel better than ever.

What’s Next

To lose weight, you only need three things:

  • a body composition scale to use daily
  • the Simplest Guide On Earth to Lose 20 Pounds in 3 Months
  • a pair of great walking shoes

The secret to body transformation is not only about calculating calories.

The keys are:

  • eat quality food
  • weigh yourself daily
  • stick to a 30-minute walking plan at least five times a week.
  • start a resistance training program focused on the big compound exercises like squats and deadlifts that burn more calories than you thought possible.

Related “Calories Burned” Posts

  • Walking for Weight Loss Plan – Advantages, Benefits + How-To
  • How Many Calories Are Burned Deadlifting in One Workout?
  • 1 Rep Max Deadlift Calculator + Squat, Bench in 5 Easy Steps
  • Calories Burned Squats Calculator in 3 Easy Steps
  • How Many Calories Burned By Jumping Jacks 5 Minutes a Day
  • Calories Burned Calculator for Lifting Weights
  • How Many Calories Are Burned Rucking in a One-Hour Workout?

Footnotes

¹ The importance of walking to public health – Science in Sports – Lee & Buchner

² The Compendium of Physical Activities Tracking Guide – Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS.

³ Is There An Average Weight for Men? – Medical News Today

  • Share
  • Tweet
  • Email

Filed Under: Diet and Weight Loss

About The Author

Rich Hashimashi AuthorRich "Hashi Mashi" is a NASM-CPT, CNC and Integrative Nutrition Health Coach. At 55, he lost 75 pounds in 6 months, and discovered if you change your body, you can change your life. Ready to reignite your fitness? Start Your Body Transformation Journey Here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: the Ultimate Guide
  • Strength Training for Men Over 50 + Workout
  • Minimalist Training Home Workout Guide
  • 8-Week Bodybuilding Over 50 Routine + PDF
  • 12-Week Body Transformation Workout Plan

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts

Footer

Change Your Body

Recent Posts

  • Best Shoes for Squats and Deadlifts: Top 7 for 2025
  • Best Weighted Vests for Fitness Workouts in 2025
  • 5 Best Deadlift Shoes On The Market In 2025
  • 5 Best Deadlift Shin Guards on the Market in 2025
  • The 5 Best Budget Power Racks for Home Workouts
  • 5 Best Budget Recumbent Exercise Bikes for Home in 2025
  • 26 Best Gifts for Weightlifters in 2025
  • 6 Best Minimalist Training Shoes for Lifting and Running in 2025
  • 8 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025

Change Your Life

Change Your Life

  • Body Transformation
  • Clean Eating
  • Diet and Weight Loss
  • Equipment
  • Exercises
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Workouts

Follow Hashi Mashi

Pinterest   Facebook

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

Hashimashi.com's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2025 The Fit Apprentice® Blog powered by hashimashi.com - Hosted on BigScoots
DMCA.com Protection Status