How many calories does a 30-minute walk use? The US Centers for Disease Control and Prevention (CDC) page on physical activity and weight has a table for a 154 lb (70 kg) person. Walking at 3.5 mph uses about 140 kcal in 30 minutes; running at 5 mph about 295 kcal. The same page says most weight loss comes from eating fewer calories, while keeping it off needs regular physical activity. The tables and activity advice are set out below.
1. For 70 kg, 30 minutes of walking (3.5 mph) is 140 kcal; running (5 mph) 295 kcal.
2. Most weight loss comes from eating less; keeping it off needs regular activity.
3. Maintaining weight may take more than 150 minutes a week, and the amount varies greatly.
Moderate activities — CDC (154 lb, approximate)
| Activity | Per 30 minutes | Per hour |
|---|---|---|
| Hiking | 185 kcal | 370 kcal |
| Light gardening/yard work | 165 kcal | 330 kcal |
| Dancing | 165 kcal | 330 kcal |
| Golf (walking and carrying clubs) | 165 kcal | 330 kcal |
| Bicycling (<10 mph) | 145 kcal | 290 kcal |
| Walking (3.5 mph) | 140 kcal | 280 kcal |
| Weight lifting (general light workout) | 110 kcal | 220 kcal |
| Stretching | 90 kcal | 180 kcal |
Vigorous activities — CDC (154 lb, approximate)
| Activity | Per 30 minutes | Per hour |
|---|---|---|
| Running/jogging (5 mph) | 295 kcal | 590 kcal |
| Bicycling (>10 mph) | 295 kcal | 590 kcal |
| Swimming (slow freestyle laps) | 255 kcal | 510 kcal |
| Aerobics | 240 kcal | 510 kcal |
| Walking (4.5 mph) | 230 kcal | 460 kcal |
| Heavy yard work (chopping wood) | 220 kcal | 440 kcal |
| Weight lifting (vigorous effort) | – | 440 kcal |
| Basketball (vigorous) | 220 kcal | 440 kcal |
The CDC notes that people heavier than 154 lb (70 kg) use more and lighter people fewer. Values are from the Dietary Guidelines for Americans 2005, Table 4. Aerobics is 240 kcal per 30 minutes and 510 per hour, not double, and vigorous weight lifting has no 30-minute figure — as printed. In km/h, 3.5 mph is about 5.6, 4.5 about 7.2, 5 about 8.0 and 10 about 16.1 (our conversion).
How much to move — CDC
| Type | What the source says | Worth noting (ours) |
|---|---|---|
| For health | 150 minutes a week moderate aerobic — brisk walking 22 minutes a day, or 30 minutes 5 days a week — or 75 minutes vigorous (such as swimming laps), or a mix. Plus muscle strengthening on 2 days | 150 ÷ 7 ≈ 21.4, hence 22 (our arithmetic) |
| Maintaining | May need more than 150 minutes; varies greatly | — |
| Losing and keeping off | Without cutting calories eaten and drunk, needs a high amount of activity. Reaching and staying at a healthy weight needs both activity and healthy eating | — |
Moderate and vigorous — CDC
| Intensity | CDC description and examples | Worth noting (ours) |
|---|---|---|
| Moderate | Breathing and heart rate noticeably faster, but you can still talk. Brisk walking (a 15-minute mile), light yard work, light snow shovelling, actively playing with children, casual biking | A 15-minute mile is 4 mph (our arithmetic) |
| Vigorous | Heart rate up substantially, too out of breath to talk comfortably. Jogging or running, swimming laps, brisk inline skating, cross-country skiing, most competitive sports, jumping rope | See the talk test |
Our example — a week of walking
Walking at 3.5 mph for 30 minutes on 5 days uses 140 kcal × 5 = 700 kcal by the table. It’s an approximate figure for 70 kg, and the arithmetic is ours. Your own daily energy needs are in the BMI and calorie calculator.
Checklist
- ☐ The table is for 70 kg — more if heavier, less if lighter
- ☐ Losing weight is mostly diet; activity is key to keeping it off
- ☐ For health, 150 minutes plus 2 strength days
- ☐ Maintaining may need more
- ☐ A 30-minute walk at 5.6 km/h is about 140 kcal
Questions that remain
How many calories at my weight?
The CDC table shows only 70 kg and says heavier people use more and lighter fewer. It gives no formula by weight, so we haven’t computed one.
Can exercise alone make me lose weight?
The CDC says that without cutting calories you need a high amount of activity, and most loss comes from eating less. Plateaus are in diet plateau.
Sources
- CDC — Physical Activity and Your Weight and Health — source (reviewed and updated 7 April 2026; checked 19 October 2026). Three key points, activity needed for health, maintenance and loss, moderate and vigorous descriptions with examples, two calorie tables and the note.
- Not read. The source table in the Dietary Guidelines for Americans 2005, Table 4.
- What we added. The “worth noting” column and the Korean everyday gloss.
Where to check further
- NHS — the UK view in adult activity guidelines.
Written on 19 October 2026. The content is from the source; the glosses are ours.
