Calories Walking Calculator

Calories Walking Calculator

Estimate your energy expenditure based on distance, weight, and pace.

Slow (3.2 km/h) Moderate (4.5 km/h) Brisk (5.6 km/h) Very Brisk (6.4 km/h) Power Walking (8.0 km/h)

Estimated Calories Burned:

0

Time taken: 0 minutes
MET value applied: 0

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How Does the Walking Calorie Calculator Work?

This calculator uses the Metabolic Equivalent of Task (MET) formula to estimate how much energy your body uses during physical activity. Walking isn't just about the steps; it's about the intensity and your body mass. The heavier you are and the faster you walk, the more calories your body requires to move your mass over a specific distance.

The Science of MET Values

The MET value represents the ratio of your metabolic rate during a specific activity compared to your resting metabolic rate. For example:

• Slow Pace (3.2 km/h): 2.0 METs (Twice the energy of sitting still)
• Brisk Pace (5.6 km/h): 4.3 METs (Over four times the resting energy)
• Power Walking (8.0 km/h): 8.0 METs (Equivalent to light jogging)

Real-World Examples

Scenario	Weight	Distance	Calories
Commuter Stroll	70 kg	2 km	~95 kcal
Fitness Hike	90 kg	10 km	~720 kcal
Quick Lunch Walk	60 kg	3 km	~160 kcal

Tips for Burning More Calories While Walking

If your goal is weight loss or improved cardiovascular health, consider these adjustments to your routine:

1. Increase the Incline: Walking uphill significantly increases the MET value, even at slower speeds.
2. Incorporate Intervals: Alternate between 2 minutes of moderate walking and 1 minute of very brisk walking.
3. Use Your Arms: Vigorous arm swinging engages the upper body and increases heart rate.
4. Carry a Pack: Adding weight (like a backpack) increases the energy required for every step.

function calculateCaloriesBurned() { var weight = parseFloat(document.getElementById('walkerWeight').value); var distance = parseFloat(document.getElementById('walkingDistance').value); var speed = parseFloat(document.getElementById('walkingSpeed').value); if (isNaN(weight) || isNaN(distance) || weight <= 0 || distance <= 0) { alert('Please enter valid positive numbers for weight and distance.'); return; } // Determine MET value based on speed (km/h) var met = 3.5; // Default moderate if (speed <= 3.2) { met = 2.0; } else if (speed <= 4.5) { met = 3.5; } else if (speed <= 5.6) { met = 4.3; } else if (speed <= 6.4) { met = 5.0; } else if (speed <= 8.0) { met = 8.0; } else { met = 10.0; // Very fast walking/running } // Formula: Calories = MET * weight_kg * duration_hours var durationHours = distance / speed; var durationMinutes = durationHours * 60; var caloriesBurned = met * weight * durationHours; // Display Results document.getElementById('burnedValue').innerText = Math.round(caloriesBurned) + " kcal"; document.getElementById('timeResult').innerText = Math.round(durationMinutes); document.getElementById('metValue').innerText = met; var resultDiv = document.getElementById('walkingResult'); resultDiv.style.display = 'block'; // Scroll result into view smoothly resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }