Walking Calories Burned Calculator
Walking is one of the most accessible forms of exercise. Whether you are taking a leisurely stroll or power walking, this calculator tells you how many calories you burn based on your weight, pace, duration, and terrain.
Walking burns calories through a combination of moving your body weight against gravity and the mechanical work of locomotion. Faster walking speeds burn significantly more calories per minute because the metabolic demand increases non-linearly with speed. Walking uphill further increases calorie burn by requiring additional work against gravity.
The MET (Metabolic Equivalent of Task) values used in this calculator come from the Compendium of Physical Activities. A slow stroll at 3 km/h has a MET of about 2.0, while brisk walking at 6.5 km/h has a MET of 5.0. Walking at the upper end of comfortable speeds (7.5+ km/h) can burn nearly as many calories as jogging at the same speed.
For weight management, brisk walking for 30 minutes daily can burn an additional 150-250 calories, contributing to a weekly deficit of 1,000-1,750 calories. Combined with a moderate dietary adjustment, this can lead to sustainable weight loss of 0.5-1 pound per week. Walking also provides cardiovascular benefits, improves mood, strengthens bones, and has very low injury risk compared to running.