Walking Calorie Calculator
Calculate calories burned walking by distance, steps, or time. Uses MET values by walking speed. Includes terrain adjustment and step goal comparison.
Quick Calculator Get a fast estimate
kg
km
Calories Burned
255 kcal
Duration
63 minutes
Steps (approx)
6 560
MET Value
3.5
Pace
4.8 km/h
Calories per km
51 kcal/km
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How Walking Calories Are Calculated
Calories burned = MET × body weight (kg) × hours. MET (Metabolic Equivalent of Task) values range from 2.8 for very slow walking to 5.0 for fast walking. Heavier people burn more calories at the same pace.
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Extended Calculator More options, charts, and scenario comparison
kg
km
Calories Burned
255 kcal
MET value
3.5
Duration
63 min
| Pace | Calories (30 min) | Calories (1 hr) |
|---|---|---|
| Very slow (3.2 km/h) | 98 | 196 |
| Slow (4 km/h) | 105 | 210 |
| Moderate (4.8 km/h) | 123 | 245 |
| Brisk (5.6 km/h) | 151 | 301 |
| Fast (6.4 km/h) | 175 | 350 |
Walking MET Values
| Speed | MET | Calories/hour (70 kg) |
|---|---|---|
| 3.2 km/h (very slow) | 2.8 | 196 |
| 4.0 km/h (slow) | 3.0 | 210 |
| 4.8 km/h (moderate) | 3.5 | 245 |
| 5.6 km/h (brisk) | 4.3 | 301 |
| 6.4 km/h (fast) | 5.0 | 350 |
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Professional Calculator Complete parameters, sensitivity analysis, and detailed breakdown
Walk Analysis
kg
% grade
Daily Calories at 10 000 Steps
389 kcal
Duration
95 min
Distance
7.6 km
Weekly calories
2 723 kcal
Monthly calories
11 671 kcal
Est. monthly fat loss
1.52 kg
Effective MET
3.5
Step Goal Comparison
| Daily Steps | Calories | Monthly Fat | Duration |
|---|---|---|---|
| 5 000 | 195 | 0.76 kg | 48 min |
| 7 500 | 292 | 1.14 kg | 71 min |
| 10 000 | 389 | 1.52 kg | 95 min |
| 12 500 | 486 | 1.89 kg | 119 min |
| 15 000 | 584 | 2.27 kg | 143 min |
Frequently Asked Questions
For a 70 kg person at moderate pace (4.8 km/h), 10,000 steps (~7.6 km) burns approximately 270 calories. Heavier people burn proportionally more.
Yes. Each 1% incline increases calorie burn by approximately 7%. A 10% incline burns roughly 70% more calories than flat walking at the same speed.