Calories burned
walk/stand combination
221 kcal / hour Walk/stand combination burns approximately 221 calories per hour for a 70 kg (154 lb) adult, and 110 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 158 to 378 kcal.
It carries a MET value of 3 in the 2024 Adult Compendium of Physical Activities.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 3 × 3.5 × 70 kg ÷ 200 = 3.67 kcal/min × 30 min = 110 kcal
Source—2024 Adult Compendium of Physical Activities—code 21070—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for walk/stand combination from the 2024 Adult Compendium of Physical Activities: MET 3.
- Convert MET to a rate using the ACSM relationship: multiply by 3.5, then by body mass in kilograms, then divide by 200. That gives kilocalories per minute.
- Multiply the rate by the number of minutes actually spent.
- Round to whole kilocalories. Nothing else is applied — no age factor, no sex factor, no proprietary adjustment, because the underlying data does not support one.
kcal/min = MET × 3.5 × mass(kg) ÷ 200 kcal = kcal/min × minutes 3 × 3.5 × 70 ÷ 200 = 3.67 kcal/min 3.67 × 60 min = 221 kcal
Calories burned walk/stand combination by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else.
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 39 | 79 | 118 | 158 | 236 |
| 60 kg (132 lb) | 47 | 95 | 142 | 189 | 284 |
| 70 kg (154 lb) | 55 | 110 | 165 | 221 | 331 |
| 80 kg (176 lb) | 63 | 126 | 189 | 252 | 378 |
| 90 kg (198 lb) | 71 | 142 | 213 | 284 | 425 |
| 100 kg (220 lb) | 79 | 158 | 236 | 315 | 473 |
| 110 kg (243 lb) | 87 | 173 | 260 | 347 | 520 |
| 120 kg (265 lb) | 95 | 189 | 284 | 378 | 567 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
What 221 calories an hour actually means
At MET 3, walk/stand combination counts as moderate activity — it uses about 3 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 4 kcal per minute, or 221 kcal across a full hour.
Within volunteer activities, that ranks 6th of 12 activities by energy cost, a little below standing, light/moderate work (MET 3.3) and above sitting, moderate work (MET 2.5).
Put differently: one hour of walk/stand combination costs about the same energy as 45 minutes of ordinary walking.
On the food side, a plain bagel (about 245 kcal) takes roughly 67 minutes of walk/stand combination to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
A number this clean is a model. It does not know your gradient, your gear, the wind, or how hard you were actually trying.
Questions
How many calories does walk/stand combination burn per hour?
About 221 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 3. A 90 kg adult burns closer to 284 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of walk/stand combination burn?
Roughly 110 kcal at 70 kg, 95 kcal at 60 kg and 158 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of walk/stand combination?
3. One MET is the energy you use sitting quietly, so MET 3 means 3 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 21070). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.
