Calories Burned Walking Calculator

About the Calories Burned Walking Calculator

This walking calorie calculator estimates calories burned (kcal) using your weight, walking speed, and time or distance with the standard MET formula (Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes). MET values are selected from speed (e.g., ~3 mph ≈ 3.3 MET; ~4 mph ≈ 5.0 MET) to provide kcal/min, kcal per mile, kcal per km, and pace.

Results assume level ground and steady pace. Real-world energy cost varies with incline, surface, wind, temperature, gait and fitness level. For training and weight-management planning, pair this with your TDEE or activity log.

Educational estimate — not medical or training advice. Consider a professional assessment for individualized programming.

FAQ

• How do you calculate calories burned when walking?
  We use the standard MET equation: Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes, with MET chosen from your walking speed.
• How many calories do you burn per mile or per km?
  It depends on weight and speed. The calculator outputs both kcal/mile and kcal/km for your inputs.
• What is a typical brisk walking speed?
  Around 3–4 mph (≈ 4.8–6.4 km/h) is commonly considered “brisk” for fitness walking.
• Does incline change calories burned?
  Yes — uphill grades substantially raise energy cost. This tool assumes flat ground (0% incline).
• Are treadmill and outdoor walking the same?
  At the same speed/grade they’re similar. Outdoors, wind, terrain and surface can increase effort versus a treadmill.
• Do steps map to a fixed number of calories?
  No. Calories depend on weight, speed, distance, terrain and gait. Steps alone don’t give a single kcal value.
• How accurate is a MET-based calculator?
  It’s a good approximation for steady, level walking. Lab VO₂ or device algorithms may differ due to biomechanics and conditions.
• Why do heavier people burn more calories?
  Moving a larger mass at the same speed requires more energy, so kcal/min increases with body weight.
• What’s the difference between pace and speed?
  Speed is distance per time (e.g., km/h). Pace is time per distance (e.g., min/km). We show both.
• How can I burn more calories walking?
  Walk longer, increase speed (gradually), add hills, use softer surfaces, or add intervals — while staying within your ability.

Disclaimer

For educational purposes only. Not medical or training advice. Consult a qualified professional before starting a new exercise program.

References

• Centers for Disease Control and Prevention (CDC) – Walking for a Healthy Weight
• American College of Sports Medicine (ACSM) – Walking: Fitness and Health Benefits
• Harvard Health – Calories Burned in 30 Minutes of Walking and Other Activities
• Ainsworth BE et al. (2011) – Compendium of Physical Activities: Classification of Energy Costs of Human Physical Activities — Medicine & Science in Sports & Exercise
• National Heart, Lung, and Blood Institute (NHLBI) – Physical Activity and Weight Control
• Tudor-Locke C, Schuna JM. (2012) – Steps to Better Health: How Walking Intensity Affects Energy Expenditure — Sports Medicine
• World Health Organization (WHO) – Physical Activity and Health Recommendations (2024)