For the average person, the number of calories burned in a 30 minute walk will be between 80 and 200 calories. Most people can expect to burn 1400 calories a week if they walk for 30 minutes every day.
The calorie burn from walking for 30 minutes varies widely depending on your body weight, the walking speed, the terrain you’re walking on such as walking uphills, and your fitness level. Age and gender also play a part.
This post provides charts and a walking calorie calculator to help you check how many calories you’re burning by walking for 30 minutes.
Walking is a great way to get fit and can help you lose weight if combined with eating better. For best results, aim to walk at a brisk pace and walk regularly! Every day is often best.
Calorie Burn In Walking For 30 Minutes
Use this chart to look up how many calories burned walking for 30 minutes on a flat surface for different body weights at different walking speeds. Or use my walking calories burned calculator.
Calories Burned Walking 30 Minutes
| Weight (lb) | 3mph | 3.5 mph | 4 mph | 4.5 mph | 5 mph |
| 100 | 84 | 102 | 120 | 166 | 198 |
| 110 | 92 | 114 | 132 | 183 | 217 |
| 120 | 100 | 123 | 144 | 200 | 237 |
| 130 | 108 | 133 | 156 | 217 | 257 |
| 140 | 116 | 144 | 168 | 233 | 277 |
| 150 | 126 | 154 | 180 | 250 | 296 |
| 160 | 132 | 164 | 192 | 267 | 316 |
| 170 | 142 | 174 | 200 | 283 | 336 |
| 180 | 150 | 184 | 214 | 300 | 356 |
| 190 | 160 | 196 | 226 | 317 | 376 |
| 200 | 168 | 204 | 238 | 334 | 396 |
| 210 | 174 | 216 | 250 | 350 | 415 |
| 220 | 184 | 225 | 262 | 367 | 435 |
| 230 | 192 | 238 | 274 | 383 | 455 |
| 240 | 200 | 246 | 286 | 400 | 474 |
| 250 | 208 | 256 | 298 | 416 | 494 |
| 275 | 228 | 282 | 328 | 458 | 544 |
| 300 | 250 | 306 | 357 | 500 | 592 |
Your body weight is the biggest factor affecting energy expenditure and the amount of calories you burn while walking. Your walking pace starts to make a big difference at speeds over 4 miles per hour (mph). A faster pace of 4.5 to 5 mph burns a terrific amount of calories – but that’s fast!
If you’re new to walking, don’t try and push too hard too soon – or you’ll just wake up stiff and tired the next morning. Remember regular exercise is best.
Related post: Calories Per Minute Walking Charts And Calculator
Is 30 Minutes Of Walking A Day Enough Exercise?
The Centers For Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity and 2 days of strength training activity for adults every week.
That’s walking for 30 minutes a day, one to two miles, 5 days a week. It’s walking about 2 miles. Adding just two 10-minute sessions of bodyweight exercises will improve your muscle mass and help you build the strong legs you need for walking uphills!
If your goal is weight loss, establishing a daily routine and increasing the duration of your walk is the easiest way to burn more calories. Just make sure you don’t try to do too much too soon. My 9-Week Fat Buster Walking Plan will help you ease into walking more every day.
But don’t feel you need to walk further! If you’re short of time, a 30-minute walk is enough to help you lose weight gradually and get all the physical and mental health benefits of walking.
Related post: Walking 30 Minutes A Day: Benefits And Tips To Get Fit
How Long Does It Take To See Results From Walking 30 Minutes A Day?
Start walking 30 minutes every day and you’ll quickly start to see the benefits. Here’s what to expect in the first 28 days:
- By Day 7, a week into your plan: expect to feel more energized with better moods. Walking regularly is a great way to feel better about yourself.
- By Day 14: most people will notice some weight loss of 1-2 lb. How much weight you lose per week will depend on your current body weight, your starting fitness, and your diet. The good news is – the more weight you have to lose, the higher your calorie burn rate. To get the best results, make some small improvements to your diet.
- By Day 21: walking every day will feel like part of your normal routine – if you skip a day you’ll miss it! Expect to feel fitter with stronger, more defined core and leg muscles – your clothes will feel looser.
- By Day 28: Welcome to a new you! I bet you didn’t expect walking just 30 minutes every day to make such a big difference. Enjoy all the benefits of feeling and looking better and lap up those compliments from your friends and family. Even better – you’ll be healthier on the inside as well as looking great on the outside. Keep it up!
Enjoy a challenge? Try my 28-Day Walking Plan!
Thoughts From Love Life Be Fit
Walking is my favorite way of burning calories – just about everyone can manage a walking workout and you don’t need any fancy equipment – just some comfortable walking shoes or trainers.
I like to use a fitness tracker to keep a record of my walking distance – it’s good for motivation but you’ll find free apps that are just as good on your phone. In general, the more steps you take and the further you walk every day, the more you’ll lose weight – try walking 5 miles a day!
Walking is a simple way to get fit and you’ll find lots of advice to start walking on this site. A top tip is to record your walks and weight loss results. That way you can keep track of what’s working and make sure you’re getting results from your walking for weight loss plan.