Calories Burned Walking Calculator
Estimate calories burned walking based on weight, distance, and pace.
Calories Burned
kcal
How Calories Burned Walking Are Estimated
Walking is one of the most accessible forms of physical activity, and the energy it costs depends mainly on your body weight, how long you walk, and how fast you go. This calculator uses the MET (Metabolic Equivalent of Task) method, a standard approach in exercise science for estimating energy expenditure from a wide range of activities.
MET Values by Walking Pace
| Pace | Speed | MET |
|---|---|---|
| Slow | 3.2 km/h | 2.8 |
| Moderate | 4.8 km/h | 3.5 |
| Brisk | 6.4 km/h | 5.0 |
| Fast | 7.2 km/h | 6.3 |
The Formula
MET-Based Calorie Formula
One MET is roughly the energy you burn at rest. An activity rated at a given MET value burns that many times your resting rate. The calories burned are calculated as the MET value times your body weight in kilograms times the duration in hours.
Calories = MET × weight (kg) × duration (hours)
Example: 5.0 × 70 kg × 0.5 h = 175 kcal
Weight Conversion
If you enter your weight in pounds, it is converted to kilograms before the calculation by multiplying by 0.453592. The MET method uses metric weight, so this conversion keeps the estimate accurate regardless of the unit you choose.
References
The MET values used in this calculator are drawn from the established Compendium of Physical Activities:
- Ainsworth, B. E., et al. "2011 Compendium of Physical Activities." Compendium of Physical Activities
- U.S. Centers for Disease Control and Prevention (CDC). "Physical Activity Basics." CDC Physical Activity
Note: This calculator provides an estimate for informational purposes only. Actual calories burned vary with individual factors such as fitness level, terrain, age, and metabolism. It is not a substitute for professional medical or fitness advice.