Walking is one of the most accessible forms of exercise, but how many calories do you actually burn? The answer depends on three main factors: your body weight, the intensity (speed/incline), and the duration of your walk.
This calculator uses the MET (Metabolic Equivalent of Task) method. MET is a ratio that compares your working metabolic rate to your resting metabolic rate. One MET is defined as the energy cost of sitting quietly.
The Science: The MET Formula
The standard formula used by sports scientists to calculate energy expenditure is:
Calories Burned = (MET x 3.5 x Weight in kg / 200) x Duration in minutes
MET Values for Different Walking Intensities
Activity / Speed
MET Value
Slow Walking (2.0 mph)
2.8
Moderate Walking (3.0 mph)
3.5
Brisk Walking (3.5 mph)
4.3
Very Brisk Walking (4.0 mph)
5.0
Hiking / Climbing Hills
6.0 – 7.0
Examples of Realistic Kcal Burns
Example 1: A 155 lb (70 kg) person walking at a moderate pace (3.0 mph) for 60 minutes will burn approximately 257 kcal.
Example 2: A 200 lb (90.7 kg) person walking at a brisk pace (3.5 mph) for 30 minutes will burn approximately 208 kcal.
Example 3: A 130 lb (59 kg) person race walking (4.5 mph) for 45 minutes will burn approximately 325 kcal.
Tips to Increase Your Calorie Burn
If your goal is weight loss or improved cardiovascular health, you can maximize your results without necessarily walking longer:
Add an Incline: Walking on a treadmill incline or hilly terrain significantly increases the MET value, often doubling the calorie burn compared to flat ground.
Use Your Arms: Vigorous arm swinging engages more muscles in the upper body.
Intervals: Alternate between 2 minutes of brisk walking and 1 minute of power walking.
Wear a Weighted Vest: Adding weight increases the energy required for every step, though you should ensure your joints can handle the load.
function calculateWalkingKcal() {
var weight = parseFloat(document.getElementById('walkWeight').value);
var unit = document.getElementById('walkUnit').value;
var speedKey = document.getElementById('walkSpeed').value;
var duration = parseFloat(document.getElementById('walkDuration').value);
if (isNaN(weight) || isNaN(duration) || weight <= 0 || duration <= 0) {
alert("Please enter valid positive numbers for weight and duration.");
return;
}
// Convert weight to kg
var weightKg = weight;
if (unit === 'lbs') {
weightKg = weight * 0.453592;
}
// Assign MET values
var met = 0;
if (speedKey === "2.0") met = 2.8;
else if (speedKey === "2.5") met = 3.0;
else if (speedKey === "3.0") met = 3.5;
else if (speedKey === "3.5") met = 4.3;
else if (speedKey === "4.0") met = 5.0;
else if (speedKey === "4.5") met = 7.0;
else if (speedKey === "3.0_incline") met = 6.0;
// Formula: (MET * 3.5 * weightKg / 200) * duration
var caloriesBurned = (met * 3.5 * weightKg / 200) * duration;
// Display result
document.getElementById('kcalResult').innerText = Math.round(caloriesBurned);
document.getElementById('resultBox').style.display = 'block';
// Smooth scroll to result
document.getElementById('resultBox').scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}