Calories Burned Walking Calculator
MET-based calorie burn for walking.
Reviewed by the Calculation Machine team · Updated 24 October 2026 · How we check our maths
Your values
ⓘ Live results
- Calories burned
- 242 kcal
- MET value used
- 4.3
- Rate
- 323 kcal/hour
Quick answer
Calories burned walking = MET × body weight (kg) × hours. The MET (metabolic equivalent) for walking rises with speed: about 2.8 at 2 mph, 3.5 at 3 mph and 4.3 at 3.5 mph on level ground. A 75 kg person walking briskly (MET 4.3) for 45 minutes burns about 242 kcal.
What the Calories Burned Walking calculator does
This calculator estimates the energy you use on a walk from three inputs: body weight, duration and pace. It picks the MET value for that pace and returns total calories, the MET used and your hourly burn rate.
Use it to log a walk in a food diary, compare a longer slow walk with a shorter brisk one, or see how walking fits into a calorie deficit. If you count steps rather than minutes, the steps to calories calculator works from your step count instead.
The figures assume level ground. Hills, stairs, soft sand and a heavy pack raise the cost, sometimes by half or more. MET-based results are averages for a population and can be 10–20% off for an individual, so treat them as estimates rather than exact readings, and expect a fitness watch using heart rate to give a different number.
The formula
kcal = MET × weight (kg) × duration (h)
| Symbol | Meaning | Unit |
|---|---|---|
| MET | Metabolic equivalent for the walking pace; 1 MET ≈ 1 kcal per kg per hour at rest | — |
| weight | Body weight (lb ÷ 2.2046) | kg |
| duration | Walking time (minutes ÷ 60) | h |
MET values come from the 2011 Compendium of Physical Activities (Ainsworth et al.). They are gross values, so they include the energy you would have burned at rest anyway; subtract 1 MET for the net extra burn. The calculator's "fast" option uses 5.0 METs, which the Compendium lists for 4.0 mph on level ground. At a genuine 4.5 mph the Compendium value is 7.0, so a true 4.5 mph walk burns about 40% more than shown.
Worked examples
Brisk lunchtime walk
A 75 kg office worker walks briskly (about 3.5 mph) for 45 minutes.
Inputs
- Weight75 kg
- Duration45 minutes
- PaceBrisk (3.5-4 mph)
Result
- Calories burned242 kcal
- MET value used4.3
- Rate323 kcal/hour
About 242 kcal, or 323 kcal an hour. Five of these walks a week adds up to roughly 1,200 kcal.
Slow walk for a lighter person
A 60 kg person takes a slow 30-minute walk at about 2 mph.
Inputs
- Weight60 kg
- Duration30 minutes
- PaceSlow (2 mph)
Result
- Calories burned84 kcal
- MET value used2.8
- Rate168 kcal/hour
About 84 kcal. Picking up the pace to moderate (3 mph) would raise the MET from 2.8 to 3.5, a 25% increase for the same time.
Hour-long fast walk
A 95 kg walker covers an hour at the fastest setting.
Inputs
- Weight95 kg
- Duration60 minutes
- PaceFast/very brisk (4.5 mph)
Result
- Calories burned475 kcal
- MET value used5
- Rate475 kcal/hour
About 475 kcal. Heavier people burn more for the same walk because they move more mass; adding a hill route would raise the figure further.
MET values for walking speeds
Values for walking on a firm, level surface from the 2011 Compendium of Physical Activities. Calories per hour are shown for a 70 kg (154 lb) adult: MET × 70.
| Speed | Pace per mile | MET | kcal per hour (70 kg) |
|---|---|---|---|
| 2.0 mph (3.2 km/h) | 30:00 | 2.8 | 196 |
| 3.0 mph (4.8 km/h) | 20:00 | 3.5 | 245 |
| 3.5 mph (5.6 km/h) | 17:09 | 4.3 | 301 |
| 4.0 mph (6.4 km/h) | 15:00 | 5.0 | 350 |
| 4.5 mph (7.2 km/h) | 13:20 | 7.0 | 490 |
How much incline adds
The ACSM walking equation estimates oxygen use as 0.1 × speed + 1.8 × speed × grade + 3.5 (mL/kg/min, with speed in meters per minute). At 3.5 mph (about 94 m/min) on the flat that is roughly 3.7 METs; on a 5% treadmill incline it rises to about 6.1 METs — around 65% more. To account for hills here, estimate the extra percentage and add it to the result, or choose the next pace option up as a rough proxy.
Using the result for weight loss
- Use net, not gross, calories when adding walking to a diet plan: subtract your resting burn (about weight in kg × hours) from the result.
- Don't double count. If your TDEE already uses an active lifestyle multiplier, regular walks are partly included.
- Consistency adds up. A daily 45-minute brisk walk at 75 kg is about 1,700 kcal a week gross, or roughly 1,300 kcal net of resting burn.
For other activities, the calories burned calculator covers running, cycling, swimming and more.
How to use the Calories Burned Walking Calculator
- 1Enter your body weight in kilograms; divide pounds by 2.2046 to convert.
- 2Enter walking time in minutes, excluding stops.
- 3Choose the pace that matches your walk — a 20-minute mile is 3 mph (moderate), a 17-minute mile is about 3.5 mph (brisk).
- 4Read total calories and the hourly rate; add a margin for hills or rough ground.
Frequently asked questions
How many calories does walking 30 minutes burn?
For a 70 kg adult, about 120 kcal at 3 mph and 150 kcal at 3.5 mph. Heavier people burn proportionally more.
How many calories do you burn walking a mile?
Roughly 80–100 kcal for a 70 kg person at a normal pace. Distance matters more than speed for calories per mile, because walking faster burns more per minute but covers the mile sooner.
Does walking uphill burn more calories?
Yes. By the ACSM walking equation, a 5% incline at 3.5 mph raises energy use by about 65% compared with level ground.
Is walking or running better for burning calories?
Running burns more per minute. Per kilometer the gap is smaller, so a longer walk can match a shorter run, and walking is easier to sustain daily.
Why does my fitness tracker show a different number?
Trackers use their own formulas, often based on heart rate and steps, and some report total calories including resting burn. Differences of 10–30% between methods are common.
References
- 2011 Compendium of Physical Activities: a second update of codes and MET values (Ainsworth et al.) — Medicine & Science in Sports & Exercise
- ACSM's Guidelines for Exercise Testing and Prescription — American College of Sports Medicine
About this calculator
- Built and reviewed by the Calculation Machine team · How we build and test calculators
- Last reviewed: October 24, 2026
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