Walking Calories Calculator
Calculate how many calories you burn during your walk
Estimated Calories Burned
Based on the Metabolic Equivalent of Task (MET) formula.
Understanding Walking Calorie Burn
Walking is one of the most accessible forms of cardiovascular exercise. Whether you are strolling through a park or power walking to a meeting, your body is burning energy. This Walking Calories Calculator helps you estimate the energy expenditure of your walking sessions based on three primary factors: your body mass, the duration of the walk, and the intensity (speed).
How the Calculation Works
This calculator uses the MET (Metabolic Equivalent of Task) method. MET is a ratio that compares your active metabolic rate to your resting metabolic rate. One MET is defined as the energy cost of sitting quietly. As you increase your walking speed, your MET value increases:
- 2.0 METs: Slow walking on a firm surface.
- 3.5 METs: Walking at a moderate, steady pace.
- 4.3 METs: Brisk walking.
- 5.0 METs: Very brisk walking.
The Formula
Calories = (MET × 3.5 × Weight in kg / 200) × Duration in minutes
Examples of Walking Calorie Burn
| Weight | Pace | Time | Burn |
|---|---|---|---|
| 150 lbs (68 kg) | 3.0 mph | 30 mins | 125 kcal |
| 200 lbs (91 kg) | 3.5 mph | 60 mins | 410 kcal |
| 180 lbs (82 kg) | 4.0 mph | 45 mins | 310 kcal |
Factors Influencing Your Results
While this tool provides a highly accurate estimate, individual results may vary based on:
- Incline: Walking uphill significantly increases calorie burn compared to flat ground.
- Surface: Walking on sand or uneven terrain requires more effort than pavement.
- Age and Muscle Mass: People with higher muscle mass often burn more calories at rest and during activity.
- Efficiency: As you become a more experienced walker, your body may become more efficient, slightly lowering the burn.