Calories Burned

Calories Burned Fast Walking (4 mph)

A 4 mph walking pace borders on power walking and can rival a gentle jog for calorie burn while staying low-impact.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

168

kcal in 30 min of fast walking (4 mph)

Pro Tip

Add a weighted vest (3-5 kg) to raise the intensity without increasing joint stress.

Quick Reference: Fast Walking (4 mph) Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	72 kcal	84 kcal	96 kcal	108 kcal
30 min	144 kcal	168 kcal	192 kcal	216 kcal
45 min	216 kcal	252 kcal	288 kcal	324 kcal
60 min	288 kcal	336 kcal	384 kcal	432 kcal
90 min	432 kcal	504 kcal	576 kcal	648 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Fast Walking (4 mph) has a MET value of 4.8.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

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