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Easy walking (3.2 km/h)
Easy walking (3.2 km/h) is a 2.8 MET exercise. At 75 kg that is about 3.7 kcal a minute, or 73 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: NoneWorks: Legs, circulation
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 2.7 | 27 | 54 | 81 | 121 |
| 65 kg | 3.2 | 32 | 64 | 96 | 143 |
| 75 kg | 3.7 | 37 | 73 | 110 | 165 |
| 85 kg | 4.2 | 42 | 83 | 125 | 187 |
| 95 kg | 4.7 | 47 | 93 | 140 | 209 |
How to do it well
- Relaxed pace you could hold for hours
- Good after meals and between hard sessions
- Every block still counts toward your step total
Common mistakes
- Dismissing it as too easy to matter
Make it harder or easier
Progression. Pick up the pace to brisk walking.
Regression. Shorter, more frequent walks.
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 easy walking (3.2 km/h) costs about 37 kcal at 75 kg. In energy terms that is close to 716 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does easy walking (3.2 km/h) burn?
At 75 kg, about 3.7 kcal a minute — roughly 73 kcal in 20 minutes and 165 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of easy walking (3.2 km/h)?
2.8, from the 2011 Compendium of Physical Activities (Compendium 17152, walking 3.2 km/h). That means it costs about 2.8 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 716 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 17152, walking 3.2 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
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 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
All exercises · Calories burned by activity · Daily calorie needs
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