Walking Calories Calculator
Calculate calories burned while walking.
📐 Calories = MET × Weight (kg) × Duration (hours) — MET values from the Compendium of Physical Activities.
Walking is one of the most accessible forms of exercise, and knowing how many calories you burn helps you understand its impact on your fitness goals. Calorie burn during walking depends on your body weight, walking speed, distance covered, terrain, and duration. Heavier individuals burn more calories for the same distance because more energy is required to move greater mass. This calculator uses the MET (Metabolic Equivalent of Task) method — the standard used in exercise science research — to give you an accurate estimate.
📋 How to Use This Calculator
Enter your weight in kg, the duration of your walk in minutes, and your walking speed (slow: 3 km/h, moderate: 5 km/h, brisk: 6 km/h, fast: 7 km/h). The calculator returns total calories burned, calories per km, and estimated distance covered. For the most accurate results, use your actual body weight and honest assessment of your walking pace. Uphill walking burns approximately 50% more calories than flat walking at the same speed.
💡 Key Facts & Information
MET values for walking: slow stroll (3 km/h): MET 2.8; moderate walk (5 km/h): MET 3.5; brisk walk (6 km/h): MET 4.3; fast walk (7 km/h): MET 5.0. Formula: Calories = MET × weight(kg) × duration(hours). Walking 10,000 steps per day — popularised as a health target — covers approximately 7–8 km for an average adult and burns 300–400 kcal depending on weight. WHO recommends 150–300 minutes of moderate-intensity activity per week — five 30-minute brisk walks meets this minimum. Walking after meals (particularly dinner) has shown significant benefits for blood sugar control in Indian populations with high type 2 diabetes prevalence.