Results are estimates for healthy adults unless stated, and are not medical advice. Your doctor or a registered dietitian can give advice for your situation.
Walking is one of the easiest ways to stay active. This calculator shows how many calories you burn walking, based on your weight, how long you walk and how fast.
How to use the walking calories calculator
- Enter your weight.
- Enter how many minutes you walk.
- Choose your pace, from slow to very brisk.
How it works
The calculator uses this formula:
Calories = MET × weight (kg) × time (hours)
A MET (metabolic equivalent) compares an activity with sitting still (1 MET). The values used here come from the Compendium of Physical Activities:
| Pace | Speed | METs |
|---|---|---|
| Slow | 3.2 km/h (2 mph) | 2.8 |
| Easy | 4.0 km/h (2.5 mph) | 3.0 |
| Moderate | 4.8 km/h (3 mph) | 3.5 |
| Brisk | 5.6 km/h (3.5 mph) | 4.3 |
| Very brisk | 6.4 km/h (4 mph) | 5.0 |
Example
A 70 kg person walking for 30 minutes at a moderate pace burns about 3.5 × 70 × 0.5 = 123 kcal. At a brisk pace it rises to about 150 kcal.
Frequently asked questions
Is walking good for weight loss?
Walking helps, especially combined with eating habits that create a modest calorie deficit. A daily 45-minute brisk walk burns roughly 1,600 kcal a week for a 70 kg person.
How much walking is recommended?
Adults should aim for at least 150 minutes of moderate activity a week, such as 30 minutes of brisk walking on five days.
Does walking uphill burn more?
Yes, often a lot more. This calculator assumes flat ground, so hills, stairs or carrying a load will add to your total.
Sources
- Ainsworth BE et al., 2011 Compendium of Physical Activities
- World Health Organization – physical activity guidelines (2020)