Calories Burned Brisk Walking Calculator - I measured 360 at 82kg
Y.W. Fung · 2026-05-20 · Apple Watch Ultra
360
kcal / hour
180
kcal / 30 min
360
kcal / 60 min
Compared with sitting ~80 kcal/h: +280 extra
Your burn calculator
Burn this food off
View 6 foods that need this burnFoods near your 180 kcal estimate.
2026-05-20, 82kg, Apple Watch Ultra HR 115 avg. My reference for brisk walking is 360 kcal per hour. 31°C and sticky, 5:30pm on the Tsuen Wan waterfront. Slightly out of breath by the end.
MET 4.2 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 360 kcal/hour. At 70kg, that's about 307. At 98kg, about 430. The formula (minutes × MET × 3.5 × kg) / 200 is reference only. USDA FoodData is used for food cost, not exercise burn.
What could 30 min cover? About 180 kcal, close to Siu Mai 4pc (180 kcal). I'd treat that as a comparison, not a reason to earn a meal.
Brisk walking is ordinary walking with a purposeful stride: quicker steps, swinging arms and enough pace to raise your breathing without breaking into a run. Commuters do it between stations; others use a level seafront path or a lap of a local park to keep their rhythm steady.
A humid Hong Kong afternoon makes a brisk pace feel harder than the same route on a cooler day. You can usually still speak in short sentences, but long conversations take more effort. Crossings, slopes and crowds interrupt the flow, so an outdoor session rarely feels as uniform as a treadmill setting.
Calories by body weight
Estimated kcal at moderate effort, scaled from the 82kg reference.
| Weight (lbs / kg) | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (56.7kg) | 62 | 124 | 187 | 249 |
| 155 lbs (70.3kg) | 77 | 154 | 231 | 309 |
| 185 lbs (83.9kg) | 92 | 184 | 276 | 368 |
| 215 lbs (97.5kg) | 107 | 214 | 321 | 428 |
Questions I get
How much does brisk walking burn in 30 minutes?
At my 82kg reference, 180 kcal. I'd adjust for your weight and effort above.
Would I burn the same amount at 70kg?
Probably not. The weight-scaled estimate is 307 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 4.2 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 360 kcal/hour as the starting point.