Estimate your calorie expenditure and time needed to walk for weight loss.
Typical is 4-6 km/h. Faster burns more calories.
Understanding the Math: Walking for Weight Loss
Walking is a highly accessible and effective form of exercise for weight management, particularly for women. This calculator helps you estimate the caloric expenditure from your walks, providing a clearer picture of how your activity contributes to your weight loss goals.
How it Works:
The calculation is based on several factors: your body weight, the intensity of your walk (speed), and the duration of your walk. The core principle is that your body expends energy (calories) to move itself against gravity and resistance. Heavier individuals generally burn more calories for the same activity because they require more energy to move a larger mass. Faster walking means covering more distance in the same amount of time, thus increasing the rate of calorie burn.
Calorie Expenditure Formula:
A commonly used approximation for estimating calorie burn during walking is the MET (Metabolic Equivalent of Task) system. MET values represent the ratio of the metabolic rate during an activity to the resting metabolic rate. For walking:
A brisk walk (around 5-6 km/h) typically has a MET value of 3.5 to 4.5.
A very brisk walk (above 6.5 km/h) can reach MET values of 5.0 or higher.
The formula to estimate calories burned per minute is:
Calories/minute ≈ (MET value × Body Weight in kg × 3.5) / 200
To get the total calories burned, we multiply this by the duration of the walk in minutes. For simplicity and a more direct calculation within the calculator, we can use a slightly adjusted formula that incorporates the speed directly for a more personalized estimate, though the MET system is a robust standard.
Our calculator uses an approximation that correlates speed and duration with calorie burn, influenced by body weight. A common simplified estimate for brisk walking is around 0.05 to 0.1 calories burned per kilogram per minute, depending on speed and incline. The calculator refines this based on the input speed.
Weight Loss Principles:
Calorie Deficit: To lose approximately 1 pound (0.45 kg) of fat, you need to create a deficit of about 3,500 calories.
Consistency is Key: Regular walking, combined with a balanced diet, is crucial for sustainable weight loss.
Individual Variation: Calorie burn can vary based on metabolism, fitness level, terrain, and even environmental factors. This calculator provides an estimate.
Using the Calculator:
Enter your current weight in kilograms, your typical walking speed in kilometers per hour, and how long you plan to walk in minutes. The calculator will provide an estimated number of calories burned. Use this information to plan your exercise routine and understand its contribution to your overall weight loss strategy. For example:
A 70 kg woman walking at 5 km/h for 30 minutes might burn approximately 150-170 calories. To lose 1 kg of fat per week, she would need to create a total weekly deficit of 7,700 calories. This could be achieved through a combination of diet and exercise, such as walking 5 days a week for 30 minutes and reducing her daily intake by about 1,100 calories.
Remember to consult with a healthcare professional or a registered dietitian before starting any new weight loss program.
function calculateWalkingCalories() {
var weightKg = parseFloat(document.getElementById("weightKg").value);
var walkSpeedKph = parseFloat(document.getElementById("walkSpeedKph").value);
var walkDurationMinutes = parseFloat(document.getElementById("walkDurationMinutes").value);
var resultDiv = document.getElementById("result");
resultDiv.innerHTML = "; // Clear previous results
if (isNaN(weightKg) || weightKg <= 0 ||
isNaN(walkSpeedKph) || walkSpeedKph <= 0 ||
isNaN(walkDurationMinutes) || walkDurationMinutes 5 km/h and lower for speed < 5 km/h
var metValue;
if (walkSpeedKph = 4.0 && walkSpeedKph = 5.0 && walkSpeedKph < 6.5) {
metValue = 4.5; // Brisk pace
} else {
metValue = 5.5; // Very brisk pace
}
// Calories burned per minute formula: (MET * weight_kg * 3.5) / 200
var caloriesPerMinute = (metValue * weightKg * 3.5) / 200;
var totalCaloriesBurned = caloriesPerMinute * walkDurationMinutes;
// Calculate approximate time to burn 1000 calories (for context)
var minutesToBurn1000Calories = 1000 / caloriesPerMinute;
var hoursToBurn1000Calories = Math.floor(minutesToBurn1000Calories / 60);
var remainingMinutes = Math.round(minutesToBurn1000Calories % 60);
resultDiv.innerHTML = "Estimated Calories Burned: " + totalCaloriesBurned.toFixed(0) + " kcal" +
"Approx. " + hoursToBurn1000Calories + " hours and " + remainingMinutes + " minutes of this walk to burn 1000 kcal.";
}