Find out exactly how many calories you burn walking for 30 minutes. Weight-based calorie table plus pace and terrain tips.
Walking for 30 minutes burns approximately 100–170 calories, depending on your body weight and walking speed.
A 30-minute walk is the most commonly recommended exercise duration by health professionals. It covers roughly 1.5 miles (2.4 km) at a moderate 3 mph pace and accumulates 3,000–4,000 steps. Studies consistently link daily 30-minute walks with reduced risk of heart disease, type 2 diabetes, depression, and certain cancers.
Walking 30 minutes at moderate pace burns roughly half the calories of running for the same duration, but nearly three times what you'd burn sitting. Compared to cycling, a 30-minute walk burns about 70% of what leisure cycling achieves, but requires zero equipment.
For weight management, a daily 30-minute walk creates a weekly calorie deficit of 700–1,200 calories — enough to lose about 0.2–0.3 pounds per week without any dietary changes. Pair it with a 250-calorie daily reduction in food intake, and you're looking at roughly one pound of fat loss every two weeks.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~103 cal |
| 155 lb (70 kg) | ~123 cal |
| 180 lb (82 kg) | ~144 cal |
| 205 lb (93 kg) | ~163 cal |
| 230 lb (104 kg) | ~182 cal |
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