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Fitness
Calories Burned Walking Calculator
Estimate calories burned from weight, time and walking pace.
Calories burned
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Walking.
| MET | — |
|---|---|
| Duration | — |
| Weight | — |
| — |
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Enter your figures above to see the step-by-step working.
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How the Calories Burned Walking Calculator Works
Calorie burn is estimated from MET values — a measure of exercise intensity. Calories equal the activity’s MET times your weight in kilograms times the hours you walk. Walking METs rise with pace: about 2.8 for a slow stroll, 3.5 at a moderate 3 mph, and 5.0 or more when you push the pace. A 160-pound person walking 30 minutes at 3 mph burns about 127 calories.
Heavier people and faster paces burn more. Hills, wind and carrying a load add to it. These are gross calorie estimates — subtract roughly your resting burn if you want the “extra” calories from the walk itself.
calories = MET × weight(kg) × hours
Frequently Asked Questions
How many calories does walking burn?
It depends on weight, pace and time. Calories equal MET × weight in kg × hours — roughly 120–130 for a 160-lb person walking 30 minutes at 3 mph.
Does walking faster burn more calories?
Yes — a faster pace has a higher MET value, so you burn more per minute. Hills and carrying weight add more still.
Are these net or gross calories?
Gross — they include the energy you’d burn at rest. For the extra burn from walking alone, subtract your resting calories for that time.
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