It is important to remember that everyone's body responds differently to exercise, and that the number of calories you burn will depend on your body composition, weight and intensity you work at. * Figures based on a person weighing 65kg (10st 3lbs). Pace, on the FlatĬalories burned Walking 3.5mph, Brisk Pace, on the FlatĬalories burned Walking 4.0mph, Very Brisk Pace, on the FlatĬalories burned Walking 4.5mph, Very Brisk Pace, on the FlatĬalories burned Walking 5.0mph, Very Brisk Pace, on the FlatĬalories burned Walking, Carrying Infant or 15-lb Load Calories burned WalkingĬalories burned Hiking (mountains or high hills - intense effort)Ĭalories burned Hiking (mountains or high hills - moderate effort)Ĭalories burned Nordic Walking, Brisk Pace, 3.5mphĬalories burned Power Walking / Race WalkingĬalories burned Walking 2.0mph, Slow Pace, on the FlatĬalories burned Walking 2.5mph, Slow Pace, on the FlatĬalories burned Walking 3.0mph, Mod. Burning calories from walking Calories burned by walking for 30 minutes: If he walks for 30 min he will cover a distance of 1 mile in 30 minutes. To find out the number of calories burned walking at different durations, choose a walking speed and intensity below. If you struggle to fit exercise into your routine, walking is a great way to burn calories as it can be easily built into your day. Or regularly undertake activities such as heavy gardening, heavy DIY work. Very active - You exercise almost every day of the week doing high intensity training such as running, spinning, team or competitive sports. Daily dog walking (brisk pace, twice a day). going to the gym / swimming / cycling / horse riding / dance classes / playing golf. Moderately active - Do light to moderate intensity exercise 3-4 times a week. Spend majority of leisure time doing activities such as watching TV, playing computer games, on the internet, reading, cooking, driving, general household chores. Inactive - Do very little exercise, going for the occasional walk (moderate pace, low intensity). Typical jobs: hospital/ward nurse, waitressing in a busy restaurant, cleaner, porter, labourer/construction worker, gardener, farm worker. Heavy - Active for much of the day, walking non-stop and carrying objects. Typical jobs: shop assistant, teacher, chef/cook, bar worker, engineer. Moderate - On your feet for much of the day, either standing or occasional slow paced walking. Typical jobs: office worker, sales rep, bus/taxi/lorry driver.
Light - Have a job that involves long periods of sitting (office-based / driving) or are home-based and sitting for much of the day.
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