Calories Burned Walking Calculator
Estimate how many calories you burn walking from your weight, walking speed and time.
An estimate for level walking on a firm surface. Hills, rough ground, a heavy pack, fitness, age and body composition all change the real figure, and the total includes the calories your body would burn at rest anyway.
About this tool
Enter your body weight, pick your walking speed and type how long you walked. The calculator uses the MET values for level walking from the 2024 Adult Compendium of Physical Activities (calories = MET × weight in kg × hours) and also shows the distance you covered.
Frequently asked questions
Calories = MET × body weight in kg × time in hours. A 70 kg person walking at 3 mph (3.8 MET) for 30 minutes burns about 3.8 × 70 × 0.5 = 133 kcal.
A MET (metabolic equivalent of task) compares an activity's energy use with sitting at rest, which is 1 MET — about 1 kcal per kg of body weight per hour. Walking at 3.5–3.9 mph is 4.8 MET, so it uses 4.8 times as much energy as resting.
At 3 mph a mile takes 20 minutes, so a 70 kg person burns about 3.8 × 70 × (20 ÷ 60) ≈ 89 kcal; a 90 kg person burns about 114 kcal. Heavier people burn more because they move more mass.
Yes, per minute. The Compendium lists 2.8 MET for 2.0–2.4 mph, 3.8 MET for 2.8–3.4 mph, 5.5 MET for 4.0–4.4 mph and 7.0 MET for 4.5–4.9 mph, so walking at 4 mph burns about 45% more per minute than at 3 mph.
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