Calories Burned Walking Calculator
Estimate the total energy expenditure of your walking workout based on weight, duration, and pace.
Slow Pace (2.0 mph – casual stroll)
Moderate Pace (3.0 mph – average)
Brisk Pace (3.5 mph – active)
Very Brisk Pace (4.0 mph – power walking)
Race Walking (4.5 mph+)
Uphill Walking (moderate pace)
Flat Ground
Slight Incline (3-5%)
Steep Incline (6-10%)
You burned approximately:
0 Calories
*Calculation based on Metabolic Equivalent (MET) standards.
How This Walking Calories Burned Calculator Works
Walking is one of the most accessible and effective forms of cardiovascular exercise. Whether you are strolling through a park or power walking on a treadmill, your body uses energy. This calculator uses the MET (Metabolic Equivalent of Task) formula to provide a precise estimate of your caloric expenditure.
The Science Behind the Calculation
The standard formula for calculating calories burned per minute is:
Calories Burned = (MET x 3.5 x Body Weight in kg / 200) x Duration in Minutes
MET values represent the intensity of an activity compared to sitting quietly. For example, walking at a brisk pace has a higher MET value than a slow stroll, meaning you burn more energy in the same amount of time.
Walking MET Values Used
| Activity Type | Average Speed | Estimated MET |
|---|---|---|
| Slow Stroll | 2.0 mph | 2.0 |
| Moderate Pace | 3.0 mph | 3.5 |
| Brisk Walking | 3.5 mph | 4.3 |
| Power Walking | 4.0 mph | 5.0 |
| Race Walking | 4.5+ mph | 7.0 |
Factors That Influence Your Calorie Burn
- Body Weight: Heavier individuals require more energy to move their mass, resulting in a higher calorie burn for the same distance compared to lighter individuals.
- Speed: Increasing your pace raises your heart rate and oxygen consumption, which spikes the MET value.
- Incline: Walking uphill significantly increases the workload on your glutes, hamstrings, and calves, burning up to 50% more calories than flat-ground walking.
- Terrain: Walking on soft sand or uneven trail paths requires more stabilization and effort than walking on smooth pavement.
Example Calculation
If a person weighing 180 lbs (81.6 kg) walks for 60 minutes at a brisk pace (3.5 mph), the calculation would look like this:
- MET for brisk walking = 4.3
- (4.3 x 3.5 x 81.6) / 200 = 6.14 calories per minute
- 6.14 x 60 minutes = 368.4 Calories Burned
Tips to Burn More Calories While Walking
If your goal is weight loss or improved fitness, try these techniques to maximize your walking workouts:
- Interval Training: Alternate between 2 minutes of brisk walking and 1 minute of power walking.
- Use Your Arms: Swing your arms vigorously to engage upper body muscles.
- Add Resistance: Wear a weighted vest or carry light hand weights to increase the metabolic demand.
- Take the Stairs: Incorporate elevation changes whenever possible to boost your heart rate quickly.