Casual (3-4 km/h)
Moderate (4-5 km/h)
Brisk (5-6 km/h)
Vigorous (>6 km/h)
Select your average walking pace.
Your Walking Calorie Burn Results
0 kcal
Calories per km: 0 kcal/km
Calories per minute: 0 kcal/min
MET Value: 0
The primary calculation uses the MET (Metabolic Equivalent of Task) value, which represents the ratio of your working metabolic rate relative to your resting metabolic rate. The formula is:
Calories Burned = MET x Weight (kg) x Duration (hours)
We estimate MET based on intensity and use your provided weight, distance, and duration.
Enter your details and click "Calculate Calories".
Calorie Burn Over Time
Estimated calories burned per minute at different intensities for a 70kg individual.
MET Values for Walking
Intensity Level
Approx. Speed (km/h)
Estimated MET Value
Calories Burned (kcal/min/kg)
Casual
3.0 – 4.0
2.0 – 3.0
0.029 – 0.044
Moderate
4.0 – 5.0
3.0 – 4.0
0.044 – 0.058
Brisk
5.0 – 6.0
4.0 – 5.0
0.058 – 0.072
Vigorous
> 6.0
5.0 – 7.0
0.072 – 0.101
Understanding Calories Burned Walking
What is Calories Burned Walking?
The concept of "calories burned walking" refers to the amount of energy, measured in kilocalories (kcal), that your body expends while engaging in the physical activity of walking. This is a crucial metric for individuals looking to manage their weight, improve cardiovascular health, or simply understand the physiological impact of their daily movement. Walking is one of the most accessible and sustainable forms of exercise, making it a popular choice for people of all fitness levels. Understanding how many calories you burn walking can help you set realistic fitness goals and make informed decisions about your diet and exercise routine.
Who should use it: Anyone interested in weight management (loss or gain), fitness enthusiasts tracking their energy expenditure, individuals recovering from injury who need a low-impact exercise, or those simply wanting to increase their daily physical activity.
Common misconceptions: A common misconception is that walking burns very few calories. While it's true that walking burns fewer calories per minute than high-intensity activities like running, its accessibility and sustainability mean it can contribute significantly to overall calorie expenditure over time. Another myth is that all walking is equal; intensity, duration, and individual factors play a huge role.
Calories Burned Walking Formula and Mathematical Explanation
The calculation of calories burned during walking is primarily based on the concept of Metabolic Equivalents (METs). A MET is a unit that represents the ratio of the rate at which a person expends energy, compared to the theoretical resting rate. One MET is defined as the energy expenditure of sitting quietly.
The standard formula to estimate calories burned during any physical activity is:
Calories Burned (kcal) = MET x Weight (kg) x Duration (hours)
Let's break down the variables:
Variable
Meaning
Unit
Typical Range
MET
Metabolic Equivalent of Task. Represents the intensity of the activity relative to rest.
Unitless
1.0 (Resting) to 10+ (Vigorous activity)
Weight
The individual's body mass. Heavier individuals expend more energy.
Kilograms (kg)
30 – 150+ kg
Duration
The length of time the activity is performed.
Hours (h)
0.1 – 5+ h
In our calculator, we estimate the MET value based on the selected walking intensity. The duration is converted from minutes to hours for the formula.
Practical Examples (Real-World Use Cases)
Understanding the calculator's output is best done through examples.
Calories Burned = 3.5 METs x 65 kg x 0.75 hours = 170.63 kcal
Calories per km = 170.63 kcal / 4 km = 42.66 kcal/km
Calories per minute = 170.63 kcal / 45 min = 3.79 kcal/min
Interpretation: A 65kg individual walking for 45 minutes at a moderate pace burns approximately 171 calories. This contributes to their daily energy expenditure, aiding in weight management goals.
Calories Burned = 4.5 METs x 80 kg x 1.0 hour = 360 kcal
Calories per km = 360 kcal / 5 km = 72 kcal/km
Calories per minute = 360 kcal / 60 min = 6 kcal/min
Interpretation: An 80kg individual undertaking a brisk 1-hour walk burns a significant 360 calories. This highlights how increasing intensity and duration can substantially boost calorie expenditure.
How to Use This Calories Burned Walking Calculator
Our calculator is designed for simplicity and accuracy. Follow these steps to get your personalized calorie burn estimate:
Enter Your Weight: Input your current weight in kilograms (kg). This is a primary factor as heavier individuals naturally burn more calories for the same activity.
Input Walking Distance: Enter the total distance you walked in kilometers (km).
Specify Walking Duration: Enter the total time in minutes you spent walking.
Select Walking Intensity: Choose the option that best describes your walking pace (Casual, Moderate, Brisk, Vigorous). This selection determines the estimated MET value used in the calculation.
Click 'Calculate Calories': Once all fields are filled, press the button.
How to read results:
Total Calories: The main highlighted number shows the estimated total calories burned in kcal for your entire walk.
Calories per km: This metric helps you understand the calorie cost of each kilometer walked.
Calories per minute: This shows your average calorie burn rate during the activity.
MET Value: Displays the estimated Metabolic Equivalent of Task for your chosen intensity.
Decision-making guidance: Use these results to adjust your diet or exercise plan. If your goal is weight loss, you might aim to increase your walking duration or intensity to burn more calories. If you're trying to maintain weight, understanding your burn rate helps balance your caloric intake.
Key Factors That Affect Calories Burned Walking Results
While our calculator provides a solid estimate, several real-world factors can influence the actual calories burned during a walk:
Body Composition: Muscle tissue burns more calories at rest and during activity than fat tissue. Someone with a higher muscle mass but the same weight might burn more calories.
Terrain: Walking uphill or on uneven surfaces (like sand or trails) requires more effort and thus burns more calories than walking on a flat, smooth surface.
Carrying Weight: Wearing a weighted vest or carrying a heavy backpack significantly increases the energy expenditure required for walking.
Environmental Conditions: Walking in extreme temperatures (very hot or very cold) can increase calorie burn as the body works harder to regulate its temperature.
Fitness Level: As your cardiovascular fitness improves, your body becomes more efficient. A fitter individual might burn slightly fewer calories doing the same walk compared to someone less fit.
Individual Metabolism: Basal Metabolic Rate (BMR) varies significantly between individuals due to genetics, age, and other physiological factors. This underlying metabolic rate influences overall calorie expenditure.
Walking Form: Subtle differences in gait, arm swing, and posture can impact the efficiency and energy cost of walking.
Frequently Asked Questions (FAQ)
Q: Does walking distance or duration matter more for calorie burn?
A: Both are critical. The standard formula uses MET x Weight x Duration (in hours). However, distance is often correlated with duration and intensity. For a fixed duration, higher intensity burns more. For a fixed distance, a slower pace over a longer duration might burn similar or even more calories depending on the MET difference.
Q: How accurate is the MET value estimation?
A: MET values are standardized estimates. Actual MET expenditure can vary based on individual physiology and specific environmental conditions. Our calculator uses common ranges for intensity levels.
Q: Can I walk faster to burn more calories?
A: Yes. Increasing your walking speed (intensity) increases the MET value, directly leading to a higher calorie burn per unit of time, as shown in the chart and table.
Q: Does walking on a treadmill burn the same calories as walking outdoors?
A: Generally, yes, if the speed and incline are matched. However, outdoor walking often involves dealing with wind resistance, varied terrain, and inclines that can increase calorie burn compared to a flat treadmill setting.
Q: How does carrying a child affect calorie burn?
A: Carrying a child adds weight, similar to carrying a backpack. This increases the total weight being moved, thus increasing the energy expenditure and calorie burn for the same walking distance and pace.
Q: Is it better to walk for a long time at a low intensity or a short time at a high intensity?
A: It depends on your goals. For overall calorie expenditure, a longer duration at moderate intensity might burn more total calories than a very short, intense walk. However, high-intensity intervals can boost metabolism more effectively. Both have benefits.
Q: Can I use this calculator if I'm walking uphill?
A: Our calculator's intensity settings are for general walking. Uphill walking significantly increases the MET value. You would need to select a higher intensity level or adjust the MET value manually if possible to get a more accurate estimate.
Q: How does age affect calorie burn while walking?
A: Metabolism tends to slow down with age, which can slightly reduce calorie burn. However, maintaining an active lifestyle through walking can help mitigate this decline and keep metabolic rates higher.