Slow (2.0 mph)
Moderate (3.0 mph)
Brisk (3.5 mph)
Fast (4.0 mph)
Very Fast (4.5 mph)
Calories Burned per Walk:0 kcal
Weekly Calorie Burn:0 kcal
Estimated Monthly Weight Loss:0 kg
Time to Lose 1kg Fat:0 days
How to Calculate Calories Burned While Walking
Walking is one of the most effective and sustainable ways to lose weight. This calculator uses the MET (Metabolic Equivalent of Task) formula to determine your energy expenditure. The formula used is:
Calories Burned = (MET × 3.5 × Weight in kg / 200) × Duration in minutes
MET Values for Different Walking Speeds
Speed (mph)
Intensity Level
MET Value
2.0 mph
Slow Pace
2.8
3.0 mph
Moderate Pace
3.5
3.5 mph
Brisk Pace
4.3
4.0 mph
Very Brisk
5.0
Real-Life Example: Losing Weight with Walking
If a person weighing 80kg walks at a moderate pace of 3.0 mph for 45 minutes, five times a week:
Calories per session: Approximately 184 calories.
Weekly burn: 920 calories.
Monthly result: They would burn roughly 4,000 calories, which equates to about 0.5kg of pure fat loss per month, assuming their diet remains stable.
Tips for Maximizing Weight Loss While Walking
To see better results on the walking weight loss calculator, consider these strategies:
Increase the Incline: Walking uphill significantly increases the MET value and calorie burn.
Use an Interval Approach: Alternate between 2 minutes of fast walking and 2 minutes of moderate walking.
Consistency is Key: Walking 30 minutes every day is often more effective for long-term weight management than one long walk once a week.
Monitor Your Diet: Exercise works best when combined with a slight calorie deficit. If you consume more calories than you burn, walking will only help maintain weight rather than lose it.
function calculateWalkingLoss() {
var weight = parseFloat(document.getElementById('walkWeight').value);
var speed = parseFloat(document.getElementById('walkSpeed').value);
var duration = parseFloat(document.getElementById('walkDuration').value);
var frequency = parseFloat(document.getElementById('walkFrequency').value);
if (isNaN(weight) || isNaN(duration) || isNaN(frequency) || weight <= 0 || duration <= 0 || frequency <= 0) {
alert("Please enter valid positive numbers for all fields.");
return;
}
// Assign MET based on speed
var met = 3.5;
if (speed <= 2.0) met = 2.8;
else if (speed <= 3.0) met = 3.5;
else if (speed <= 3.5) met = 4.3;
else if (speed <= 4.0) met = 5.0;
else met = 7.0; // 4.5+ mph is very high intensity walking/jogging
// Calculation: (MET * 3.5 * weight) / 200 * duration
var caloriesPerSession = (met * 3.5 * weight / 200) * duration;
var caloriesPerWeek = caloriesPerSession * frequency;
// 7700 calories roughly equals 1kg of body fat
var monthlyWeightLossKg = (caloriesPerWeek * 4.33) / 7700;
// Days to lose 1kg
var daysTo1kg = 7700 / (caloriesPerWeek / 7);
// Display Results
document.getElementById('walking-results').style.display = 'block';
document.getElementById('resPerSession').innerText = Math.round(caloriesPerSession) + " kcal";
document.getElementById('resPerWeek').innerText = Math.round(caloriesPerWeek) + " kcal";
document.getElementById('resWeightMonth').innerText = monthlyWeightLossKg.toFixed(2) + " kg";
if (isFinite(daysTo1kg)) {
document.getElementById('resTimeTo1kg').innerText = Math.round(daysTo1kg) + " days";
} else {
document.getElementById('resTimeTo1kg').innerText = "N/A";
}
}