How Many Calories Does Power Walking Burn?

Power walking is the underrated fat-loss volume tool — higher than a stroll, kinder than a jog, easy to repeat daily.

At MET ≈ 5 (brisk continuous walking ~4 mph effort), expect roughly 175 kcal in 30 minutes at 70 kg (about 350/hour). Heavier bodies burn more; rests and easy intervals burn less.

Weekly energy balance still decides fat loss. Board numbers are estimates — not vouchers.

Calorie estimates by bodyweight and duration

Estimated calories for Power walking (MET ≈ 5) — approximate:

55 kg: 15 min: ~69 · 30 min: ~138 · 45 min: ~206 · 60 min: ~275

70 kg: 15 min: ~88 · 30 min: ~175 · 45 min: ~263 · 60 min: ~350

85 kg: 15 min: ~106 · 30 min: ~213 · 45 min: ~319 · 60 min: ~425

Continuous work only. Phone breaks do not count.

What drives the burn

MET ≈ 5.0 for continuous brisk power walking. Phone-ambling is closer to 2.5–3.5.

Bodyweight and continuous intensity beat the class nickname.

Training value

Steps you can recover from. Perfect NEAT-plus when running hates your knees.

Keep protein around 1.6–2.2 g/kg if you are cutting and training hard.

Where IGNITE AI fits

Walking only works when the other 23 hours are logged. IGNITE AI makes the boring wins visible: steps from Health beside photo dinners that used to vanish.

Bottom line

Ballpark 175 kcal / 30 min at 70 kg for power walking at MET ≈ 5.

Walk with intent. Track without drama. IGNITE AI for power walkers who want the scale to notice.