• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Body Transformation
    • Change Your Body: the Ultimate Guide
    • How deadlifts change your body
    • Getting Fit at 50 before and after photos
    • Swimming body transformation
    • 12-week body transformation plan
    • How rowing changes your body
    • Running body transformation
    • Rock climbing body transformation
    • How cycling changes your body
    • Assault bike body transformation
    • Skinny fat to muscular
    • CrossFit Body Transformation
    • How kickboxing changes your body
    • Types of Workouts for Body Transformation
  • Diet
    • How to lose 20 pounds in 3 months
    • Deadlift calories burned
    • Lifting weights to lose belly fat
    • Clean Eating for Beginners
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • The Obesity Code summary
    • Deadlift for fat loss
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessory lifts
      • Deadlift alternative for bad back
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessory lifts
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Power Cleans
      • Power Cleans Muscles Worked
      • Power Clean VS Deadlift
    • Overhead Presses
      • Overhead Press Muscles Worked
      • Overhead Press Accessory Exercises
    • Chin-Ups / Pull-Ups
      • Neutral grip pull-ups muscles worked
      • Pull Ups benefits, muscles worked
      • Chin Up Muscles Worked
      • Chin-Ups vs Pull-Ups
    • Push-ups
      • 100 pushups a day
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Workouts
    • 3×5 workout program
    • Army prt exercises
    • Strength Training for Men Over 50
    • Bodybuilding over 50 workout routine + PDF
    • Weight lifting for weight loss
    • Minimalist training
    • Powerbuilding program + PDF
    • Strength Training for Women Over 50
    • Beginner deadlift workout routine
    • Deadlift Program
    • Beginner squat workout routine
    • 5/3/1 for Beginners
  • Equipment
    • Weightlifting
      • Olympic Barbells
      • Elbow Sleeves
      • Knee Sleeves
      • Weightlifting Shoes
      • Weightlifting Belts
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
    • Deadlift Equipment
      • Best shoes for squats & deadlifts
      • Deadlift shin guards
      • Deadlift bars
      • DIY deadlift platform
      • Best lifting straps
      • Deadlift socks
    • Calisthenics
      • Calisthenic Equipment
      • 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

Updated November 14, 2022 by Rich

0 shares
  • Share
  • Tweet

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 Activities², the codes and MET of brisk walking 3.5 mph for exercise is 17200 and 4.3.

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.

$12.00
RENPHO Smart Scale for Body Weight, Digital Bathroom Scale BMI...
RENPHO Smart Scale for Body Weight, Digital Bathroom Scale BMI...
  • Renpho smart app works in connection with fitness apps. Easy setup app works...
  • 13 essential body measurements. Body weight shows on the scale, other body...
  • User-friendly app. Download Renpho app at App Store or Google Play, also works...
  • High-Quality Innovation. Auto calibration, high precision sensors measure in...
  • Monitor your progress, unlimited users and baby weighing mode. Renpho connects...
$34.99 −$12.00
Check Price

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 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.

No products found.

Related “Calories Burned” Posts

  • How Many Calories Are Burned Deadlifting in One Workout?
  • 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?

Additional Related Posts:

  • How Sitting Disease Hurts You Even If You Do Exercise
  • 5 Ways Cardiorespiratory Endurance Affects Physical Fitness
  • How to Improve Your Cardiorespiratory Endurance and Life
  • 5 Components of Fitness You Need to Know for the Best You
  • Top 10 Benefits of Physical Activity for Your Health and Fitness
  • How to Lose 20 Pounds in 3 Months Using 5 Simple Steps
  • 5 Cardio Workouts That Can Shred Fat in Just 12 Weeks
  • 27 Sensational Ways How Deadlifts Change Your Body
  • 7 Most Important Deadlift Muscles Worked To Change Your Life
Footnotes

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

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

0 shares
  • Share
  • Tweet

Filed Under: Body Transformation, Weight Loss

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: Ultimate Guide | The Fit Apprentice®
  • Strength Training for Men Over 50 + Full-Body Workout
  • The Minimalist Training Home Workout Guide for Strength & Fitness
  • 8 Week Bodybuilding Over 50 Workout Routine + Free PDF
  • 12-Week Body Transformation Workout Plan at Home

Recent Posts

  • How to Do Supersets to Save Time and Burn More Fat
  • The 20 Pull-Up 50 Push-Up Program – How to Train
  • How to Build an Unstoppable Workout Habit That Gets Results
  • These 10 Benefits of Sleep Transform Your Health and Fitness
  • Isometrics Exercises: How to Build Strength Without Moving

One Rep Max Calculator – Fit Apprentice

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RM Weight Reps

Deadlifts for Beginners

  • How to Deadlift for Beginners – A Step by Step Guide
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Footer

Change Your Body

Recent Posts

  • How to Do Supersets to Save Time and Burn More Fat
  • The 20 Pull-Up 50 Push-Up Program – How to Train
  • How to Build an Unstoppable Workout Habit That Gets Results
  • These 10 Benefits of Sleep Transform Your Health and Fitness
  • Isometrics Exercises: How to Build Strength Without Moving
  • Clean Eating for Beginners: The Guide to Getting Started
  • The Best Calisthenic Equipment for Better Home Workouts
  • 7 Best Strength Training Exercises for Boxers + Workout
  • Calisthenics Bicep Workout: 7 Best Exercises for Bigger Arms
  • RDL vs Stiff Leg Deadlift: Differences, How-To + Which is Best

Change Your Life

Change Your Life

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

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

The Fit Apprentice® Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
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 © 2012–2023 The Fit Apprentice® powered by HashiMashi.com - Hosted on BigScoots
DMCA.com Protection Status