Calorie Burn Calculator Walking

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Estimate the energy expenditure of your walking sessions based on weight, speed, and duration.

Body Weight

Unit Pounds (lbs) Kilograms (kg)

Walking Duration (minutes)

Walking Pace / Intensity Slow Walk (2.0 mph) Moderate Pace (3.0 mph) Brisk Walk (3.5 mph) Very Brisk (4.0 mph) Power Walking (4.5 mph) Walking Uphill (3.0 mph, 6% grade) Walking Uphill (3.0 mph, 12% grade)

Estimated Calories Burned:

kcal

How Many Calories Do You Burn While Walking?

Walking is one of the most effective and accessible forms of exercise for weight management and cardiovascular health. However, the number of calories burned varies significantly from person to person. The primary factors that influence calorie expenditure are your body weight, the speed at which you walk, and the total duration of your activity.

Our Calorie Burn Calculator Walking uses the MET (Metabolic Equivalent of Task) formula to provide an accurate estimate of your energy expenditure. MET values represent the intensity of an activity compared to sitting at rest.

The Science: The MET Formula

The standard equation used by exercise physiologists to calculate calories burned per minute is:

Calories burned per minute = (MET × 3.5 × Weight in kg) / 200

By multiplying this result by the number of minutes you walked, you get the total calorie burn for your session.

Walking Activity	MET Value	Calories/Hour (160lb person)
Slow (2.0 mph)	2.0	145 kcal
Moderate (3.0 mph)	3.5	254 kcal
Brisk (3.5 mph)	4.3	312 kcal
Uphill (12% Incline)	8.0	581 kcal

Factors That Increase Calorie Burn

Body Mass: Heavier individuals require more energy to move their body through space, resulting in a higher calorie burn for the same distance.
Speed: Increasing your pace from a stroll to power walking significantly spikes your heart rate and MET value.
Incline: Walking on a treadmill incline or hiking uphill engages more muscle groups (like glutes and calves) and can double your calorie burn compared to flat ground.
Terrain: Walking on sand or uneven trails requires more stabilization and effort than walking on a paved sidewalk.

Real-World Example

If a person weighing 180 lbs (approx. 81.6 kg) walks at a brisk pace (3.5 mph, MET of 4.3) for 45 minutes:

Calculate calories per minute: (4.3 × 3.5 × 81.6) / 200 = 6.14 kcal/min
Multiply by duration: 6.14 × 45 = 276.3 calories