SnapCalorieBurn — free MET-based calorie calculators
Walking for one hour burns 200–350 calories. See your personalized estimate by weight, plus tips to boost your hourly calorie burn.
An hour-long walk burns approximately 200–365 calories, making it one of the most effective low-impact exercises for sustained calorie expenditure.
One hour of walking covers roughly 3 miles (4.8 km) at moderate pace and accumulates 6,000–8,000 steps — well over half the popular 10,000-step daily target in a single session. This duration allows your body to fully transition into aerobic metabolism, efficiently burning a mix of carbohydrates and stored fat for fuel.
A 60-minute brisk walk burns nearly as many calories as a 30-minute moderate run, but with far less joint impact. Compared to an hour of cycling, walking burns roughly 60–70% as many calories but requires no equipment or specific route.
Hour-long walks are powerful tools for weight management. Five weekly sessions at 300 calories each create a 1,500-calorie weekly deficit — enough to lose nearly half a pound per week without dietary changes. Break long walks into a morning and evening session if finding a continuous hour is difficult.
Direct answer: 1 hour of walking burns an estimated 207–364 calories, depending on body weight (180 lb / 82 kg: ~287 kcal). Intensity assumed: Moderate (3 mph) (MET 3.5). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~207 cal |
| 155 lb (70 kg) | ~245 cal |
| 180 lb (82 kg) | ~287 cal |
| 205 lb (93 kg) | ~326 cal |
| 230 lb (104 kg) | ~364 cal |
Example: At MET 3.5, a 180 lb (82 kg) person doing 1 hour of walking burns approximately 287 calories: 3.5 × 82 × 1.00 h ≈ 287 kcal.
There is no single universal calorie figure for this activity. At 180 lb (82 kg) and the same 60 minutes:
| Style / effort | MET | Estimate |
|---|---|---|
| Slow (under 2 mph) | 2 | ~164 cal |
| Brisk (3.5 mph) | 4.3 | ~353 cal |
| Fast (4 mph) | 5 | ~410 cal |
| Power walking (4.5+ mph) | 7 | ~574 cal |
An estimated 207–364 calories, depending on body weight. A 180 lb (82 kg) person burns about 287 kcal, calculated as MET 3.5 × 82 kg × 1.00 hours.
About 4.8 kcal per minute for a 180 lb (82 kg) person, or 3.5 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 207 kcal here versus 364 kcal for a 230 lb person — a 76% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Individual results commonly land within about ±15% of the figure shown; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the walking calorie calculator to enter your own weight, intensity and duration.