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Walking Calorie Calculator

Find out how many calories you burn walking, based on your weight, walking speed and incline — for a set time, a distance or a number of steps.

100% Private Speed & incline Time, distance or steps

Your Walk

Step length is estimated as 41.4% of your height.
Calories burned
— kcal
—
Duration
—
Distance
—
Steps (est.)
—
Net calories
—
above resting burn
Per km
—
Fat equivalent
—
at 7.7 kcal per gram

Calories at every pace (your weight)

PaceMET30 min60 min

How calories burned walking are calculated

Every activity has a MET value (metabolic equivalent of task) — how many times more energy it uses than sitting still. MET values for walking come from the Compendium of Physical Activities, the standard reference used by researchers and fitness devices.

Calories = MET × body weight (kg) × time (hours)

Example: a 70 kg person walking at a moderate 3 mph (MET 3.5) for 30 minutes burns 3.5 × 70 × 0.5 ≈ 123 kcal. The “net” figure subtracts the 1 MET you would burn anyway at rest.

Walking MET values

PaceSpeedMET
Very slow2.0 mph / 3.2 km/h2.8
Slow2.5 mph / 4.0 km/h3.0
Moderate3.0 mph / 4.8 km/h3.5
Brisk3.5 mph / 5.6 km/h4.3
Very brisk4.0 mph / 6.4 km/h5.0
Fast4.5 mph / 7.2 km/h7.0
Uphill, 1–5% grade~3.2 mph / 5.1 km/h5.3
Uphill, 6–15% grade~3.2 mph / 5.1 km/h8.0

Frequently Asked Questions

For most adults, 10,000 steps is roughly 7–8 km (4.5–5 miles) and burns about 300–500 calories, depending mostly on body weight and pace. Choose “Steps” above for your own estimate.

Yes, per minute it does, and a lot more once you pass about 4 mph (6.4 km/h). Per kilometre the difference is smaller, because you finish the distance sooner.

Yes. Calories burned rise in proportion to body weight: someone who weighs 90 kg burns about 29% more than someone who weighs 70 kg on the same walk.

Net calories are the extra energy the walk used above what your body would have burned anyway while resting. They are the better number for counting exercise against a diet.

MET-based estimates are typically within 10–20% for most people. Fitness level, walking technique, terrain and carrying a bag all change the real number.
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