How Much Calories Do You Really Burn In 30 Minutes Of Walking?

Walking is a simple way to start your fitness journey. It’s an activity that helps you burn calories while also being easy on your joints. This post will help you understand how many calories you burn while walking and how it compares to other activities. We’ll also talk about how an activity tracker can help you know your calorie burn better so you don’t have to deal with complicated calculations yourself.

Walking Calories: Step by Step

Before we jump into how many calories you burn while walking, remember that everyone is different. This means that the number of calories you burn can change a lot from person to person. We’re going to talk about what an ‘average’ person might burn, to keep things simple.

Average Calories Burned by Walking

The average person burns between 200 and 400 calories per hour walking at a moderate pace (3.5 mph). At a moderate pace you will cover around 3 miles in an hour walk. That also means if you start walking 30 minutes or half an hour more each day for a week, you could burn between 700 and 1400 extra calories per week.

Calories Burned Walking 1000 Steps

The exact number of calories you burn while walking also depends on how fast you walk and how many steps you take. Here’s a table showing how many calories an average person burns with every 1,000 steps, up to 10,000 steps:

Steps	Low-intensity (2 mph)	Moderate-intensity (3-4 mph)	High-intensity (4.5 mph and above)
1,000	20-40 calories	40-60 calories	60-80 calories
2,000	40-80 calories	80-120 calories	120-160 calories
3,000	60-120 calories	120-180 calories	180-240 calories
4,000	80-160 calories	160-240 calories	240-320 calories
5,000	100-200 calories	200-300 calories	300-400 calories
6,000	120-240 calories	240-360 calories	360-480 calories
7,000	140-280 calories	280-420 calories	420-560 calories
8,000	160-320 calories	320-480 calories	480-640 calories
9,000	180-360 calories	360-540 calories	540-720 calories
10,000	200-400 calories	400-600 calories	600-800 calories

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Individual Mileage May Vary

Remember these numbers are based on the “average person,” but in reality there is no such thing! Everyone’s body is different and everyone reacts differently to exercise, so you might actually burn more or less than these numbers. We’ll explain more, and tell you how to know your real calories burned down below.

To understand why you aren’t “the average person”, think about this: a young person might burn more calories than someone a lot older just by walking the same distance. This happens because younger bodies often work faster and need more energy. For example, a teenager might burn around 300 calories walking for an hour, while someone in their 60s might only burn 200.

Also, boys usually burn more calories than girls when they do the same walk because they tend to have more muscles, which use up more energy. If a boy and a girl both walked for an hour, the boy might burn 280 calories, but the girl might burn 240.

Your weight and height matter too. A taller or heavier person burns more calories. Imagine two friends walking together for an hour: one friend is taller and weighs 150 pounds and burns 330 calories, but the other friend is shorter, weighs 120 pounds, and burns only 270 calories.

Muscles matter as well. Muscle burns more calories than fat, even when you’re just sitting around. So, someone with more muscle will burn more calories walking than someone with less muscle. For example, a muscular person might burn 350 calories walking for an hour, while a person with less muscle might burn 300.

How fast you walk changes things too. Walking fast burns more calories than walking slow. If you walk really fast for an hour, you might burn 400 calories, but if you take a slow walk, you might only burn 250.

And finally, everyone’s body uses energy differently. Some people can eat a lot and not gain weight because their bodies are really good at using up energy. These differences can be because of the genes you were born with or the kinds of things you do every day.

So when we talk about how many calories an average person burns, we might say 300 calories per hour for a simple number. But remember, you could burn more or less than this. If you want to know exactly how many calories you burn when you walk, you might want to use a special watch or app that tells you by looking at how tall you are, how much you weigh, and how fast you’re walking.

Comparing Walking to Other Activities

Alright, let’s see how walking stands up next to other fun stuff you might do to stay active. We’re about to look at a table that shows the calories burned from different exercises in half an hour. This is super cool because it’s like a game where you can see the score of walking versus other activities.

Think of it this way: If you have 30 minutes free and want to play outside, this table will show you if biking, swimming, or walking is going to burn more energy (which means burning more calories). It’s like choosing between different rides at an amusement park, except this time, you’re picking the exercise that makes your body work just how you want it to.

So, if you’re curious about how much yoga you’d have to do to burn off a chocolate bar, or if cycling burns more calories than walking your dog, this table will be your new best friend. It’s going to help you see which activity is the MVP when it comes to burning calories and getting fit in your own fun way!

Even though walking might not be the top calorie burner on the list, it’s still an awesome choice for lots of reasons. It’s low-key and low-impact, making it kinder on your joints compared to high-intensity exercises. It’s convenient and flexible, allowing you to fit it into your daily routine, whether that’s a morning stroll or a walk with friends. Plus, it’s a stress-buster that lets you unwind. So, while it may not burn calories as quickly as other activities, its benefits make it a standout choice for regular exercise.

Walking vs Other Activities

Activity	Calories Burned
Running	280-520 calories
Cycling	240-400 calories
Swimming	200-450 calories
Hiking	180-250 calories
Walking	100-200 calories
Yoga	120-180 calories

Making Tracking Easier: Activity Trackers

Of course, how many calories you burn walking is dependent on so many factors that this article cannot cover. Your age, height, weight, biological sex, and walking speed or walking intensity are all extremely important factors. Depending on your personal situation, your actual calorie expenditure could be half or double the average!

But don’t worry, there’s an easy way to get a good estimate of how many calories you are actually burning. Download an activity tracker to help you!

Get Pacer! Pacer offers everything you need in an activity tracker and more! If you don’t have Pacer yet, download Pacer for FREE! (on mobile)

Activity trackers like Pacer are great apps you can install on your Android or iPhone that can automatically track your physical activity all day long, without even having to open the app. What’s more, Pacer will let you set up your profile to include your key information for more accurate calorie estimation. Pacer will also use the intensity of your activity (i.e., your walking speed) to adjust your calorie burn estimation as well. You can get daily summaries of your activity, breakdowns by individual sessions (with GPS tracks, too) and even historical trends and analysis.

You can also get more in depth content like weight loss programs, calorie counting and nutrition tracking, and fun motivation like “Streaks” and community challenges.

Want to Burn More Calories in Your Walks?

Getting more calories burned from your walks isn’t as tough as it sounds. With a few easy tweaks, you can up your walking game and turn it into a real calorie-busting workout. Here’s a few ways you can start burning more on your walks, step by step.

Pick Up the Pace

Speeding up your walk is a no-brainer way to burn more calories. If you’re usually strolling at a slow pace, try walking as if you’re late for an awesome movie or you’re trying to catch the bus. This faster pace gets your heart pumping more and uses up more energy.

Motivate with Music

Take some headphones and crank up your favorite motivational tunes. Make a variety of go-to playlists to get you in the mood to move. Just be sure you stay safe, you don’t want the music so loud you can’t hear your surroundings.

Take the Long Road

Choose routes that have hills or stairs. Walking uphill can almost double the calories you burn. Imagine you burn 100 calories on a flat walk; a hilly route could crank that up to 200 calories!

Add Some Weight

Carrying a backpack or wearing a weighted vest can increase the calories you burn. It’s like walking with a little extra cargo – just make sure it’s not too heavy, so you don’t hurt your back.

Swing Your Arms

Get those arms moving! Swing them naturally as you walk. This not only helps you balance but also burns more calories. It’s like adding a little dance to your step.

Mix It Up

Don’t just walk – add some variety. Throw in a few minutes of jogging or some jumping jacks. This is called interval training, and it keeps your body guessing and burning more calories.

Stay Consistent

Keep at it! The more you walk, the better you get at it, and the more calories you’ll burn over time. It’s like playing a video game – the more you play, the higher your score gets.

Use Tech Tools

Fitness trackers or apps on your phone can be super helpful. They can tell you how fast you’re going, how far you’ve walked, and how many calories you’ve burned. It’s like having a coach right there with you. Pacer can even give you real-time audio feedback on your workouts.

Go Off-Road

Walking on grass or trails is tougher than walking on a smooth sidewalk, so your body works harder. It’s like the difference between swimming in a pool and swimming in the ocean. Pacer can even help you find nearby routes and trails to try out!

Bring a Buddy

Walking with a friend can push you to go a bit faster without even noticing it. Plus, it’s more fun. It’s like when you clean your room while chatting with a friend – it feels less like a chore.

Stay Hydrated

Drink water before, during, and after your walk. Staying hydrated helps your body work better and burn calories more efficiently. It’s like oiling a machine so it runs smoothly.

Focus on Form

Keep your head up, shoulders back, and core tight. Good posture makes your walk more effective, meaning more calories burned. It’s like stacking blocks neatly instead of just piling them up.

Have Fun

Lastly, make sure you’re enjoying your walk. When you have fun, you’re more likely to stick with it and keep burning those calories. It’s like when you play your favorite sport – time flies, and you don’t even notice how much work you’re doing.

By following these steps, you can turn your regular walks into power walks that really help you burn those calories. Remember, the key is to keep it fun and mix it up. That way, you won’t get bored, and your walks will always be something you look forward to. Now, lace up those sneakers and get walking – those calories aren’t going to burn themselves

Summary

Walking is a good way to burn calories, and it’s even better when you know how much you burn. Comparing it to other activities helps you see its benefits. Using an activity tracker makes it simple to know your calorie burn, which can help you stay on track with your fitness goals. Lastly, there are lots of ways you can boost your walks to get even more out of them. So, are you ready to take a step towards a healthier you?

References:

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345

https://www.prevention.com/fitness/fitness-tips/a41048373/calories-burned-walking/