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Calories Burned Walking Calculator
Your walk
MET values are listed for 2.0 to 4.5 mph. Speeds outside that range use the nearest listed value.
Assumes flat ground. MET values are from the Compendium of Physical Activities.
Example: a 154 lb person walking at 3.0 mph for 60 minutes burns about 245 kcal.
Behind the numbers
How calories burned walking are calculated
The standard formula multiplies the activity's MET value by your body weight in kilograms and the duration in hours. Your weight in pounds is converted to kilograms first (divide by 2.20462). MET values come from the Compendium of Physical Activities: 2.0 mph is 2.8 METs, 2.5 mph is 3.0, 3.0 mph is 3.5, 3.5 mph is 4.3, 4.0 mph is 5.0 and 4.5 mph is 7.0. Speeds between listed values are interpolated; speeds outside 2.0 to 4.5 mph use the nearest listed value.
154 lb ÷ 2.20462 = 69.9 kg. Then 3.5 METs × 69.9 kg × 1 hour = 244.5 kcal, about 245 kcal.
MET values by walking speed
Values from the Compendium of Physical Activities, flat ground.
A few comparisons
Example calorie burns (154 lb, 3.0 mph)
| Duration | METs | Calories |
|---|---|---|
| 30 minutes | 3.5 | 122 kcal |
| 60 minutes | 3.5 | 245 kcal |
| 90 minutes | 3.5 | 367 kcal |
| 60 minutes at 4.0 mph, 180 lb | 5.0 | 408 kcal |
Burn a little more on every walk.
Speed matters more than time: going from 3.0 to 4.0 mph raises the MET value from 3.5 to 5.0, about 43% more calories per hour.
Add short brisk intervals — a few minutes at 4.0 mph inside an otherwise steady walk lifts the average burn without making the whole walk hard.
Walk after meals: a 15-minute walk after eating uses the same calories as any other 15 minutes, and it also helps with blood sugar.
Hills count double — steeper ground raises the MET value, so a hilly route burns more than this flat-ground estimate.
Good to know
Your calories-burned questions, answered.
How accurate is this estimate?
It is a reasonable estimate, usually within about 10 to 20% of the true value. The MET formula is the standard method used in exercise research, but real calorie burn also depends on fitness, terrain and how efficiently you walk. Treat the result as a guide, not a lab measurement.
What is a MET?
A MET, or metabolic equivalent of task, measures how much energy an activity uses compared with sitting still. Sitting is 1 MET; walking at 3.0 mph is 3.5 METs, so it burns about 3.5 times as many calories per minute as sitting.
Does walking uphill burn more?
Yes — grade raises the MET value, so the same speed uphill burns more calories than on flat ground. This calculator assumes flat ground, so use it as a lower estimate for hilly walks.
Do I burn more if I weigh more?
Yes — calories scale with body weight. At the same speed and duration, a 180 lb walker burns more than a 154 lb walker: about 204 kcal versus about 175 kcal for 30 minutes at 4.0 mph. That is why weight is part of the formula.