Estimate your calorie burn from walking and how it contributes to your weight loss goals.
Understanding Your Walking and Weight Loss Calculation
This calculator helps you understand the relationship between walking, calorie expenditure, and weight loss.
Weight loss fundamentally occurs when you expend more calories than you consume (a calorie deficit).
Walking is an excellent low-impact activity that burns calories, contributing to this deficit.
How it Works:
The calorie burn from walking is estimated using a simplified MET (Metabolic Equivalent of Task) value, combined with your body weight and the duration of your walk.
A common approximation for brisk walking is around 3.5 METs. The formula generally used is:
Calories Burned per Minute = (MET value * 3.5 * body weight in kg) / 200
Total Calories Burned = Calories Burned per Minute * duration in minutes
We first calculate the duration of your walk based on the distance and your pace:
Duration (hours) = Distance (km) / Walking Pace (km/h)
Duration (minutes) = Duration (hours) * 60
Finally, to estimate the weight loss, we use the general principle that approximately 7700 calories deficit equals 1 kg of fat loss.
Estimated Weight Loss (kg) = Total Calories Burned / 7700
Factors Influencing Calorie Burn:
Body Weight: Heavier individuals burn more calories for the same activity.
Intensity: Faster pace or inclines increase MET values and calorie burn.
Fitness Level: More conditioned individuals may be more efficient and burn slightly fewer calories.
Using the Calculator:
1. Enter your current weight in kilograms.
2. Input the distance you plan to walk in kilometers.
3. Specify your average walking pace in kilometers per hour.
4. Click "Calculate" to see an estimate of the calories you'll burn and the potential weight loss contribution.
Remember, this is an estimation. For personalized weight loss plans, consult with a healthcare professional or a registered dietitian. Combining regular walking with a balanced diet is the most effective and sustainable approach to weight management.
function calculateWeightLoss() {
var weight = parseFloat(document.getElementById("weight").value);
var distance = parseFloat(document.getElementById("distance").value);
var walkingPace = parseFloat(document.getElementById("walkingPace").value);
var resultDiv = document.getElementById("result");
// Clear previous result
resultDiv.style.display = "none";
resultDiv.innerHTML = "";
// Validate inputs
if (isNaN(weight) || weight <= 0) {
alert("Please enter a valid weight in kilograms.");
return;
}
if (isNaN(distance) || distance < 0) {
alert("Please enter a valid distance in kilometers.");
return;
}
if (isNaN(walkingPace) || walkingPace <= 0) {
alert("Please enter a valid walking pace in km/h.");
return;
}
// Constants
var metValue = 3.5; // MET value for brisk walking
var caloriesPerKgFat = 7700; // Approximate calories to lose 1 kg of fat
// Calculations
var durationHours = distance / walkingPace;
var durationMinutes = durationHours * 60;
var caloriesBurnedPerMinute = (metValue * 3.5 * weight) / 200;
var totalCaloriesBurned = caloriesBurnedPerMinute * durationMinutes;
var estimatedWeightLossKg = totalCaloriesBurned / caloriesPerKgFat;
// Display result
resultDiv.innerHTML =
"Total Calories Burned: " + totalCaloriesBurned.toFixed(2) + " kcal" +
"Estimated Weight Loss Contribution: " + estimatedWeightLossKg.toFixed(3) + " kg";
resultDiv.style.display = "block";
}