Walking Calorie Calculator
Estimate the energy expenditure of your walk based on weight, speed, and duration.
Pounds (lbs)
Kilograms (kg)
Slow (2.0 mph) – Casual Stroll
Moderate (3.0 mph) – Brisk Walk
Fast (3.5 mph) – Active Pace
Very Fast (4.0 mph) – Speed Walking
Power Walk (4.5 mph) – Intense
Race Walking (5.0 mph)
Estimated Energy Burned
0How Calories Burned During Walking Are Calculated
Walking is one of the most accessible and effective forms of cardiovascular exercise. To accurately estimate how many calories you burn while walking, physiologists use the Metabolic Equivalent of Task (MET). This value represents the energy cost of physical activities as a multiple of the metabolic rate at rest.
The standard formula used in this calculator is:
Calories = MET × Weight (kg) × Duration (hours)
Understanding MET Values for Walking
Different speeds require different levels of exertion, which changes the MET value:
- Slow Walk (2.0 mph): MET of 2.0
- Moderate Walk (3.0 mph): MET of 3.5
- Fast/Brisk Walk (3.5 mph): MET of 4.3
- Very Fast (4.0 mph): MET of 5.0
- Power Walking (4.5 mph+): MET of 7.0 to 8.3
Factors That Influence Your Calorie Burn
While speed and duration are the primary drivers, several other factors influence your individual results:
- Body Weight: Heavier individuals require more energy to move their mass over a certain distance, resulting in a higher calorie burn for the same pace compared to lighter individuals.
- Incline: Walking uphill significantly increases the MET value. Even a 1% or 2% grade can increase calorie burn by 20% to 50%.
- Muscle Mass: Muscle is more metabolically active than fat. People with higher muscle percentages may burn slightly more calories.
- Terrain: Walking on soft sand or uneven trails requires more stabilization work from your core and legs, increasing the energy expenditure compared to walking on a flat treadmill or pavement.
Example Calculation
If a person weighs 180 lbs (approx 81.6 kg) and walks at a moderate pace (3.0 mph) for 60 minutes:
- MET Value: 3.5
- Weight in kg: 81.6
- Time: 1 hour
- Calculation: 3.5 × 81.6 × 1 = 285.6 Calories
Tips to Increase Your Calorie Burn While Walking
If your goal is weight management or cardiovascular fitness, consider these adjustments to your routine:
- Add Intervals: Alternate between 2 minutes of moderate walking and 1 minute of power walking.
- Use Your Arms: Vigorous arm swinging increases the involvement of upper body muscles.
- Carry a Weighted Vest: Adding weight increases the workload on your muscles without requiring you to run.
- Choose Hilly Routes: Find a neighborhood with elevation changes or increase the incline on your treadmill.