Calories Burned Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…)
Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski poles, Nordic walking, level, moderate pace) is rated 4.3 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 38 | 56 | 75 | 113 | 169 | 226 | 339 |
| 55 kg | 41 | 62 | 83 | 124 | 186 | 248 | 372 |
| 60 kg | 45 | 68 | 90 | 135 | 203 | 271 | 406 |
| 65 kg | 49 | 73 | 98 | 147 | 220 | 293 | 440 |
| 70 kg | 53 | 79 | 105 | 158 | 237 | 316 | 474 |
| 75 kg | 56 | 85 | 113 | 169 | 254 | 339 | 508 |
| 80 kg | 60 | 90 | 120 | 181 | 271 | 361 | 542 |
| 85 kg | 64 | 96 | 128 | 192 | 288 | 384 | 576 |
| 90 kg | 68 | 102 | 135 | 203 | 305 | 406 | 610 |
| 95 kg | 71 | 107 | 143 | 214 | 322 | 429 | 643 |
| 100 kg | 75 | 113 | 151 | 226 | 339 | 452 | 677 |
| 110 kg | 83 | 124 | 166 | 248 | 372 | 497 | 745 |
| 120 kg | 90 | 135 | 181 | 271 | 406 | 542 | 813 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) at 70 kg (158 kcal) is roughly 1.7 bananas, 0.6 chocolate bars or 1.1 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) fits in a plan
At 4.3 MET this is moderate activity: 150 minutes a week meets the WHO minimum. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) burn?
About 158 kcal for a 70 kg person, 203 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) burn?
Around 316 kcal at 70 kg. Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) is rated 4.3 MET (moderate intensity).
How long do I need to do Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) to burn 500 calories?
About 95 minutes at 70 kg, or 74 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) is 4.3 MET (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski poles, Nordic walking, level, moderate pace).
Is Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.