Calories Per Minute Walking Charts & Calculator

Walking is an excellent option if you’re looking for a great way to improve your health and fitness. Not only is it easy to do, but it’s also a low-impact exercise that can help you burn calories and increase your energy expenditure. This post will help you track your calories per minute walking using charts and calculators.

How many calories you burn depends on various factors. Your current body weight has the biggest impact on the number of calories you burn while walking. The heavier you are, the more calories you’ll burn. 

Walking speed also plays a role. If you want to increase the calories you burn per minute – walk faster!

The amount of calories the average person burns per minute of walking is 6 to 8 calories. Walking distance is 0.06 miles at a brisk pace of 3.5 miles per hour.

This blog post provides charts and an easy-to-use walking calorie calculator to help you keep track of the calories burned walking.

Calories Burned Walking 

Use these charts to look up how many calories you burn walking on a flat surface based on your body weight and walking pace. Calories burned are provided for popular walking durations: 1 min, 10 min, 15 min, 30 min, 45 min, 1 hour, and 2 hours.

20 Minutes Per Mile (3 mph)

Weight (lb)	1 min	10 min	15 min	30 min	45 min	1 hour	2 hours
100	3	28	42	84	126	168	336
110	3	31	46	92	138	184	368
120	3	33	50	100	150	200	400
130	3	36	54	108	162	216	432
140	4	39	58	116	174	232	464
150	4	42	63	126	189	252	504
160	4	44	66	132	198	264	528
170	5	47	71	142	213	284	568
180	5	50	75	150	225	300	600
190	5	53	80	160	240	320	640
200	5	56	84	168	252	336	672
210	6	58	87	174	261	348	696
220	6	61	92	184	276	368	736
230	6	64	96	192	288	384	768
240	7	67	100	200	300	400	800
250	7	69	104	208	312	416	832
275	8	76	114	228	342	456	912
300	8	83	125	250	375	500	1000

The charts are based on metabolic equivalent calculations using the MET value for exercise intensity found in the Compendium of Physical Activities. It’s a common method used by fitness trackers to estimate the extra calories burned when exercising.

17:06 Minutes Per Mile (3.5 mph)

Weight (lb)	1 min	10 min	15 min	30 min	45 min	1 hour	2 hours
100	3	34	51	102	153	204	408
110	4	38	57	114	171	228	456
120	4	41	61	123	184	245	490
130	4	44	67	133	200	266	532
140	5	48	72	144	216	288	576
150	5	51	77	154	231	308	616
160	5	55	82	164	246	328	656
170	6	58	87	174	261	348	696
180	6	61	92	184	276	368	736
190	6	65	98	196	294	392	784
200	7	68	102	204	306	408	816
210	7	72	108	216	324	432	864
220	8	75	113	225	338	451	902
230	8	79	119	238	357	476	952
240	8	82	123	246	369	492	984
250	9	85	128	256	384	512	1024
275	9	94	141	282	423	564	1128
300	10	102	153	306	459	612	1224

The average walking pace is about 3 miles per hour. There’s very little difference in calories burned if you increase your walking pace to 3.5 miles per hour (17 minutes per mile) or even 4 miles per hour (15 minutes per mile). 

15 Minutes Per Mile (4 mph)

Weight (lb)	1 min	10 min	15 min	30 min	45 min	1 hour	2 hours
100	4	40	60	120	180	240	480
110	4	44	66	132	198	264	528
120	5	48	72	144	216	288	576
130	5	52	78	156	234	312	624
140	6	56	84	168	252	336	672
150	6	60	90	180	270	360	720
160	6	64	96	192	288	384	768
170	7	67	100	200	300	400	800
180	7	71	107	214	321	428	856
190	8	75	113	226	339	452	904
200	8	79	119	238	357	476	952
210	8	83	125	250	375	500	1000
220	9	87	131	262	393	524	1048
230	9	91	137	274	411	548	1096
240	10	95	143	286	429	572	1144
250	10	99	149	298	447	596	1192
275	11	109	164	328	492	656	1312
300	12	119	179	357	536	715	1430

The level of calories burned shoots up if you start power walking – for example at 4.5 miles per hour or 5 miles an hour. This pace is fast. I walk a lot and rarely manage to walk fast than 4 miles per hour.

13:20 Minutes Per Mile (4.5 mph)

Weight (lb)	1 min	15 min	30 min	45 min	1 hour	2 hours
100	6	83	166	249	332	664
125	7	104	208	312	416	832
150	8	125	250	375	500	1000
175	10	146	292	438	584	1168
200	11	167	334	501	668	1336
225	13	188	376	564	752	1504
250	14	208	416	624	832	1664
275	15	229	458	687	916	1832
300	17	250	500	750	1000	2000

You may be burning calories rapidly by power walking – but if you’re not used to it expect to wake up stiff and sore the next morning! 

12 Minutes Per Mile (5 mph)

Weight (lb)	1 min	15 min	30 min	45 min	1 hour	2 hours
100	7	99	198	297	396	792
125	8	124	248	372	496	992
150	10	148	296	444	592	1184
175	12	173	346	519	692	1384
200	13	198	396	594	792	1584
225	15	222	444	666	888	1776
250	16	247	494	741	988	1976
275	18	272	544	816	1088	2176
300	20	296	592	888	1184	2368

Try power walking for just a few minutes at a time. It’s best to burn fewer calories at a pace you can maintain every day. No one wins if you go all out with your calorie burn and are unable to walk for the rest of the week.

Related post: How Many Calories Do You Burn Walking A Mile?

Walking Calorie Calculator

This walking calorie calculator will help you estimate the number of calories burned from walking. Enter your body weight, select your pace and duration, and click on “Calculate”. 

You can also estimate the calories burned from the number of steps you walk with this steps-to-calories converter.

How To Burn More Calories

If you want to burn more calories while walking, here are some tips:

1. Increase your walking speed: If you’re able to walk faster than 4 miles per hour it starts to have a big impact on your calorie burn. Try walking at a faster pace for a few minutes at a time. For some people walking this fast will be far too much too soon. Instead, walk at a pace where you’re pushing yourself but you can still walk and talk.
2. Walk uphill: Walking uphill is a great way to challenge your muscles and increase the number of calories you burn. If you have access to hills or inclines, try incorporating them into your walking route. Even a small incline can make a big difference in how many calories you burn on your walks.
3. Add weight: Walking with a small pack or a weighted vest is a good way to increase calorie burn. Increase the weight carried gradually. If you’re walking in the hills be wary of carrying a heavy pack on steep descents – it’s hard on your knees. Try using walking poles to minimize the impact.
4. Incorporate intervals: Intervals of walking at a faster pace alternated with walking at a slower pace can help you burn more calories overall. Try out 2 minutes of fast walking followed by 1 minute of walking at a moderate pace – repeat 10 times for a 30-minute walking workout.
5. Walk longer: Finally, the more time you spend walking, the more calories you will burn. Most people can manage to walk 2 or 3 miles a day. Try to increase the duration of your walk gradually, adding about 5 minutes extra every few days until you build up to your desired duration. Follow these tips to get more steps in a day!

Related post: How Much Walking For Weight Loss

Thoughts From Love Life Be Fit

Walking is one of my favorite ways to lose weight and it’s my go-to method if I’m returning to fitness after a lay-off or injury. How much walking you should do every day will depend on the amount of time you have available and your current fitness level. Aiming for regular walking at least 3 to 4 times a week is best. 

If you can manage a 30-minute walk every day you’ll be amazed by the health benefits. It’s a huge shame that so many people have no idea how good it feels to be fit.

Start walking as part of your daily routine, add in a little strength training, and make some small adjustments to your diet by eating better – you’ll be surprised at how much weight you can lose. All from just a few minutes of walking!

Related post: 28-Day Walking Plan For Weight Loss: Shed Pounds And Get Fit