BCBetter Calculators

Calories Burned Walking Calculator

Estimate calories burned walking based on your weight, distance, and pace.

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Enter your values and click Calculate

How It Works

The formula is: Calories = MET × weight(kg) × time(hours). Walk time in hours is calculated as distanceKm ÷ speedKmh for the selected pace. MET values and representative speeds from the Compendium of Physical Activities: Slow (under 3 km/h) MET 2.0 at 2.5 km/h, Leisurely (3 km/h) MET 2.5 at 3.0 km/h, Moderate (4–5 km/h) MET 3.5 at 4.5 km/h, Brisk (5–6 km/h) MET 4.3 at 5.5 km/h, Fast (over 6 km/h) MET 5.0 at 6.5 km/h. As a worked example: a 70 kg person walking 5 km at moderate pace (4.5 km/h) takes 5 ÷ 4.5 = 1.111 hours. Calories = 3.5 × 70 × 1.111 ≈ 272 kcal. Calories per kilometre is the total divided by distance: 272 ÷ 5 ≈ 54 kcal/km. The result reflects gross calorie burn, the same standard used by wearables and fitness apps.

Examples

Evening Stroll
70 kg person walking 5 km at a comfortable moderate pace after work.
Result: ~272 calories burned in approximately 67 minutes.
Brisk Fitness Walk
85 kg person walking 10 km at a brisk fitness pace.
Result: ~664 calories burned in approximately 109 minutes.
Power Walk
65 kg person doing a 3 km fast power walk for maximum calorie burn.
Result: ~150 calories burned in approximately 28 minutes.

Frequently Asked Questions

How accurate is MET-based calorie estimation?
MET estimates are accurate to within 10–20% for most people. Actual calories vary based on terrain (hills burn more), fitness level, and individual metabolic differences. Use the result as a reliable guide, not an exact figure.
Does walking uphill burn more calories?
Yes, significantly. Incline walking can raise the MET by 50–100% depending on gradient. This calculator assumes flat terrain.
How does walking compare to running for calories?
Running burns more calories per minute, but walking and running burn a similar number of calories per kilometre for most people because running is faster — you just cover the distance in less time.

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