Walking Calories Calculator
Estimates the calories used on a walk from your weight, pace and time, and shows how far you went.
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The formula
gross kcal = MET × weight (kg) × hours net kcal = (MET − 1) × weight (kg) × hours
Distance is speed × time. The uphill rows use the middle of the 4.7–5.6 km/h range they were measured at.
What to watch out for
Over a fixed distance, pace changes the total less than you might expect, because a faster walk is also a shorter one. Above about 7 km/h the cost climbs steeply, since that is close to the speed where jogging takes less effort than walking: compare 5 MET at 6.4 km/h with 7 MET at 7.2 km/h. Gradient matters more than speed at ordinary paces.
MET values come from the 2011 Compendium of Physical Activities. Gross calories include what your body would have used at rest over the same time. Net removes that by using MET − 1, so it is the better figure for the extra calories the activity uses. Both are rough estimates, so allow at least ±20%. The true figure varies by person.
Frequently Asked Questions
How many calories does a 30-minute walk burn?
At 70 kg and a moderate 4.8 km/h, about 123 kcal gross, or 88 kcal net of resting.
Does walking faster burn more over the same distance?
A little. At 70 kg, 5 km takes about 62 minutes at 4.8 km/h and uses about 254 kcal. At 6.4 km/h it takes about 47 minutes and uses about 272 kcal.
How much does walking uphill add?
At about 5 km/h, a 1–5% gradient is 5.3 MET and a 6–15% gradient is 8 MET. For 30 minutes at 70 kg, that is about 186 and 280 kcal gross.