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Calories Burned Walking Calculator

See how many calories you burn walking, based on standard MET values.

How it is calculated

The estimate uses a fixed MET value for the pace you choose: slow 3.0, moderate 3.5, brisk 5.0, fast 6.3. The formula is kcal = MET × 3.5 × W / 200 × T, where W is body weight in kilograms and T is duration in minutes. The factor 3.5 is the oxygen use of one MET (ml per kg per minute) and 200 converts that to kilocalories per minute. The tool also shows calories per minute and the MET it applied. The MET already contains your resting metabolism, so the figure is total energy during the walk, not the extra over sitting. Weight and duration must be above zero; an unknown pace falls back to moderate. Distance, hills and body composition are not considered.

Worked example

A 70 kg person walks briskly for 45 minutes. Brisk is 5.0 METs. Per minute: 5.0 × 3.5 × 70 / 200 = 6.125 kcal, shown as 6.1. Over the walk: 6.125 × 45 = 275.6, which the tool rounds to 276. So the result is 276 calories at a rate of 6.1 per minute with a MET of 5.0. The same person at a moderate pace (3.5 METs) would get about 193 calories in the same 45 minutes.

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Common mistakes

  • Entering body weight in pounds. The formula needs kilograms, so 154 lb typed as 154 overstates the result by more than double.
  • Entering the duration in hours. The field is minutes: 1 hour must be typed as 60, otherwise the result is 60 times too small.
  • Picking "brisk" or "fast" for a stroll with stops. Count only the time you actually keep that pace; MET 5.0 vs 3.5 is a difference of over 40 %.
  • Treating the result as exact. It is a population-average estimate from a fixed MET table and does not account for hills, wind, a backpack or fitness level.
  • Subtracting resting calories twice. The result already includes what you would burn sitting still for the same time.

About this calculator

Calorie burn during walking is typically estimated using the MET (Metabolic Equivalent of Task) system: each activity intensity is assigned a MET value representing how many times more energy it takes than sitting quietly (1 MET), and calories burned = MET × 3.5 × body weight in kg ÷ 200 × duration in minutes (about 1.05 × MET × kg per hour). A leisurely stroll sits around 2.8–3.5 METs, a brisk walk around 4.3–5 METs, and fast or uphill walking can reach 6–8 METs — meaning pace and weight both matter directly to the total.

This MET-based approach is the same method used by exercise physiologists, the Compendium of Physical Activities (the standard reference researchers use to assign MET values), and most fitness trackers and apps to estimate energy expenditure without needing a metabolic cart. It's used by people managing weight loss goals, by physical therapists designing walking-based rehab programs, and by researchers studying the health benefits of daily step counts and walking intensity.

Body weight, minutes walked and your pace are matched to standard walking MET values, giving an estimate grounded in research rather than a rough guess.

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