Walking is one of the most accessible and effective forms of physical activity. Whether you are walking for weight loss, cardiovascular health, or mental well-being, understanding your energy expenditure can help you reach your fitness goals more efficiently.
The Science: MET Values
The calculation for calories burned while walking is primarily based on the Metabolic Equivalent of Task (MET). One MET is defined as the energy cost of sitting quietly. As you increase your walking speed or tackle an incline, the MET value increases.
The standard formula used by this calculator is:
Calories Burned = (MET × 3.5 × Weight in kg / 200) × Duration in Minutes
Factors That Influence Calorie Burn
Body Weight: Heavier individuals require more energy to move their body through space, resulting in a higher calorie burn for the same distance.
Walking Speed: Moving faster increases your heart rate and the intensity of the work, significantly raising the MET value.
Terrain and Incline: Walking uphill or on uneven surfaces like sand or grass requires more muscle engagement and effort than walking on a flat, paved sidewalk.
Duration: Simply put, the longer you walk, the more total energy you will expend.
Common Walking Speeds and METs
Walking Activity
Speed (mph)
Estimated MET
Strolling, very slow
2.0 mph
2.8
Moderate pace, firm surface
3.0 mph
3.5
Brisk walking
3.5 mph
4.3
Power walking / Very brisk
4.0 mph
5.0
Competitive race walking
5.0 mph
8.0
Examples of Calorie Burn
Example 1: A 160 lb person walking at a moderate pace (3.0 mph) for 60 minutes will burn approximately 250-260 calories.
Example 2: That same 160 lb person increasing their speed to a brisk pace (4.0 mph) for 60 minutes will burn approximately 360-370 calories.
Tips for Burning More Calories While Walking
If your goal is weight loss, 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 heart rate and engages the upper body.
Find a Hill: Even a 3% incline can significantly increase the intensity of your workout.
Consistency: Aim for at least 150 minutes of moderate-intensity walking per week as recommended by health organizations.
function calculateWalkingCalories() {
// Get input values
var weightLbs = document.getElementById('walkWeight').value;
var durationMins = document.getElementById('walkDuration').value;
var speedMph = document.getElementById('walkPace').value;
var inclineMult = document.getElementById('walkIncline').value;
// Validate inputs
if (weightLbs === "" || weightLbs <= 0 || durationMins === "" || durationMins <= 0) {
alert("Please enter a valid weight and duration.");
return;
}
// Convert weight to kg
var weightKg = parseFloat(weightLbs) * 0.453592;
var duration = parseFloat(durationMins);
var speed = parseFloat(speedMph);
var terrainFactor = parseFloat(inclineMult);
// Determine MET value based on speed
// 2.0 = 2.8, 2.5 = 3.0, 3.0 = 3.5, 3.5 = 4.3, 4.0 = 5.0, 4.5 = 7.0, 5.0 = 8.0
var met = 3.5; // Default moderate
if (speed <= 2.0) {
met = 2.8;
} else if (speed <= 2.5) {
met = 3.0;
} else if (speed <= 3.0) {
met = 3.5;
} else if (speed <= 3.5) {
met = 4.3;
} else if (speed <= 4.0) {
met = 5.0;
} else if (speed <= 4.5) {
met = 7.0;
} else {
met = 8.3;
}
// Adjust MET for incline
var adjustedMet = met * terrainFactor;
// ACSM formula: Calories = [MET * 3.5 * weight (kg) / 200] * duration (min)
var caloriesBurned = (adjustedMet * 3.5 * weightKg / 200) * duration;
// Display result
var resultDiv = document.getElementById('walking-calc-result');
var outputSpan = document.getElementById('calorieOutput');
outputSpan.innerText = Math.round(caloriesBurned);
resultDiv.style.display = 'block';
// Smooth scroll to result
resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}