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Brisk walking (5.5 km/h)
Brisk walking (5.5 km/h) is a 4.3 MET exercise. At 75 kg that is about 5.6 kcal a minute, or 113 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: NoneWorks: Legs, heart
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 4.1 | 41 | 83 | 124 | 186 |
| 65 kg | 4.9 | 49 | 98 | 147 | 220 |
| 75 kg | 5.6 | 56 | 113 | 169 | 254 |
| 85 kg | 6.4 | 64 | 128 | 192 | 288 |
| 95 kg | 7.1 | 71 | 143 | 214 | 322 |
How to do it well
- Purposeful pace, arms swinging
- Slightly out of breath but still chatty
- Hills or a backpack raise the cost
Common mistakes
- Strolling and calling it exercise
- Leaning on a treadmill rail
Make it harder or easier
Progression. Add incline, a weighted pack, or intervals.
Regression. Slower pace, shorter blocks.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of brisk walking (5.5 km/h) costs about 56 kcal at 75 kg. In energy terms that is close to 1 100 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does brisk walking (5.5 km/h) burn?
At 75 kg, about 5.6 kcal a minute — roughly 113 kcal in 20 minutes and 254 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of brisk walking (5.5 km/h)?
4.3, from the 2011 Compendium of Physical Activities (Compendium 17200, walking 5.6 km/h). That means it costs about 4.3 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 100 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 17200, walking 5.6 km/h · checked 2026-09-02
Related exercises
Easy running (8 km/h)
MET 8.3 · 10.9 kcal/min at 75 kg
Tempo running (12 km/h)
MET 11.8 · 15.5 kcal/min at 75 kg
Cycling (19-22 km/h)
MET 8.0 · 10.5 kcal/min at 75 kg
Rowing machine
MET 7.0 · 9.2 kcal/min at 75 kg
Swimming, freestyle
MET 8.3 · 10.9 kcal/min at 75 kg
Stair climbing
MET 8.8 · 11.6 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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