Exercise
Walking — How Many Calories?
5 min readKilotaki Nutrition Editor
Walking is the most democratic exercise — anyone can do it, free, joint-friendly. Hourly burn: brisk walk (5-6 km/h) for 70 kg person ≈ 250 kcal. Incline, speed, weighted backpack increase burn 30-50%.
Calorie Calculations
Slow walk (3 km/h): ~150 kcal/hr (70 kg). Normal (5 km/h): 250. Brisk (6+ km/h): 350. Hilly walking (10° incline): extra 30%. Backpack 5 kg: +15%.
- •30 min daily walk = 800 kcal/week
- •Post-meal 10-15 min walk reduces blood sugar spike 30%
- •10,000 steps target is modern myth — no scientific basis but movement valuable
Health Effects
Regular walking: heart disease 30% ↓, type 2 diabetes 40% ↓, depression and anxiety improve, sleep quality up, lifespan extended.
Frequently Asked Questions
Does walking burn fat or muscle?▼
Low intensity = predominantly fat. High intensity = carbs. Both contribute to total calorie deficit.
Scientific References
- Lee IM (2019) Step volume and intensity with mortality. JAMA Intern Med.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.