Calories Burned Walking 4.5 MPH at 3% Incline for 30 Minutes
225 calories
estimated for a 150 lb person
Pace 13:20/mi
METs 6.3
Duration 30 min
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Walking 4.5 mph at 3% incline for 30 minutes burns between 180 and 376 calories depending on your body weight. These estimates use the ACSM metabolic walking equation—the same formula used in clinical exercise physiology and the Boring Cardio app.
Calories by Body Weight
| Body Weight | Total Calories | Cal/Min |
|---|---|---|
| 120 lbs (54 kg) | 180 | 6.0 |
| 130 lbs (59 kg) | 195 | 6.5 |
| 140 lbs (64 kg) | 210 | 7.0 |
| 150 lbs (68 kg) | 225 | 7.5 |
| 160 lbs (73 kg) | 240 | 8.0 |
| 170 lbs (77 kg) | 255 | 8.5 |
| 180 lbs (82 kg) | 271 | 9.0 |
| 190 lbs (86 kg) | 286 | 9.5 |
| 200 lbs (91 kg) | 301 | 10.0 |
| 220 lbs (100 kg) | 331 | 11.0 |
| 250 lbs (113 kg) | 376 | 12.5 |
Calories by Duration at 4.5 MPH, 3% Incline
| Duration | 150 lbs | 200 lbs |
|---|---|---|
| 15 min | 113 | 150 |
| 20 min | 150 | 200 |
| 30 min | 225 | 301 |
| 45 min | 338 | 451 |
| 60 min | 451 | 601 |
See how your fitness changes at 4.5 mph at 3% incline
Boring Cardio tracks your heart rate at these exact settings over weeks, so you can see your steady-state HR drop as you get fitter.
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How we calculate this
These estimates use the ACSM Walking Metabolic Equation:
VO₂ = 3.5 + (0.1 × S) + (1.8 × S × G)
where S is speed in m/min and G is grade as a decimal.
VO₂ is converted to calories using the standard 5.0 kcal per liter
of oxygen consumed. This is the same equation used by exercise physiologists
and certified personal trainers. Individual results vary based on fitness
level, walking efficiency, and environmental conditions.