Calories Burned Walking Calculator

The MET formula for walking calories

Calories = (MET × 3.5 × weight in kg) ÷ 200 × duration in minutes. MET represents the energy cost of an activity relative to sitting quietly. Walking at a brisk pace (5.6 km/h) has a MET of approximately 4.3, while a slow stroll (3.2 km/h) has a MET of around 2.5.

A heavier person burns more calories for the same walk because more energy is needed to move greater mass. Duration multiplies the total burn linearly — walking 60 minutes burns twice as many calories as 30 minutes at the same pace.

Walking speed and MET values

MET values used in this calculator are sourced from the 2011 edition of the Compendium of Physical Activities (Ainsworth et al.). The range spans from a very slow pace below 3 km/h (MET 2.0) up to a very fast walk at 7.2 km/h (MET 6.0). At the fastest walking speeds, calorie burn approaches that of a light jog.

Walking vs other cardio

Walking is one of the most accessible forms of exercise. While it burns fewer calories per minute than running or cycling at high intensity, its low impact on joints allows for longer sessions and easier consistency. Brisk walking for 45–60 minutes daily contributes meaningfully to calorie balance and cardiovascular health.