Dog walk calories

See roughly how much energy your dog walks use, allowing for stops along the way.

Your details

Your dog walk

165

kcal in 45 minutes, 117 of them over resting

Extra over resting117 kcal
Your resting burn over that time48 kcal (1,529 kcal a day)
Extra over 7 walks a week821 kcal
Effort (METs, standard)3.0
Brisk minutes a week0 of the 150 the UK CMOs suggest: make about 22 minutes of each walk brisk to reach 150
Personalised withaverage adult figures (add age, sex and height)

Sniff stops make dog walks gentler than a steady walk, which is why a brisk pace uses more. Every walk counts towards your activity, whatever the number says. Figures use 2024 Compendium METs corrected for your resting rate and can be 20% out either way.

The working

METs times weight times time

The Compendium of Physical Activities lists walking the dog at 3.0 METs. The 2024 Compendium corrects METs for your own resting rate (Harris-Benedict), so at 11 st (69.9 kg) with average adult figures, 45 minutes uses about 165 kcal, 117 kcal of it over resting. Seven walks a week add about 821 kcal of extra activity. Add your sex, age and height to personalise it.

Brisker walks

Mix it up

A brisk 3.5 mph stretch costs about 4.3 METs and counts as moderate activity. Many owners do a brisk out and a sniffy back, which keeps both of you happy: half and half, the 45 minutes uses about 201 kcal, and seven walks give 158 brisk minutes, past the 150 a week the UK Chief Medical Officers suggest. With all sniffy walks, about 22 minutes of each walk would need to be brisk.

More than calories

Why dog walkers do well

Studies find dog owners are more likely to meet activity guidelines, mostly thanks to the daily routine, rain or shine. Fresh air and a chat with other walkers help too.

Read with care

What this cannot tell you

Your dogBreeds need very different amounts of exercise; ask your vet.
PullingStrong pullers change the effort and the risk of falls.
HillsHilly walks cost more.

Questions

Common questions

How many calories does walking a dog burn?

Roughly 150 to 250 kcal an hour for most adults.

Does dog walking count as exercise?

Brisk stretches count as moderate activity.

How far should I walk my dog?

It depends on the breed and age; your vet is the best guide.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.