Free Tool
Calories Burned by Distance | Walking & Running Calculator
Calculate calories burned per kilometre or mile walking and running, based on your body weight and pace. See the body-fat equivalent of each session.
Built by an engineer who chases finish lines and is obsessed with data. Thomas Prommer — technology executive who has worked with Google, Apple, Nike, Adidas, Netflix and other global brands. Also an Ironman finisher, HYROX Pro Division competitor, and marathon runner. These tools combine engineering rigor with real race experience.
Calories Burned by Distance
Enter a distance and your weight to see calories burned walking or running, per km and per mile, plus the body-fat equivalent.
How it works
Calories = MET x body weight (kg) x time, where time = distance / pace. Brisk walking uses MET 4.3 at 5.6 km/h, running MET 9.8 at 9.7 km/h (2011 Compendium of Physical Activities). The body-fat equivalent divides calories by 7,700 kcal per kg of fat: it shows the fat you would lose if those calories came entirely from a calorie deficit, not the fat oxidised during the session itself.
FAQ
How many calories does walking a mile burn?
About 80-90 calories per mile for a 70 kg (154 lb) person at a brisk pace, or roughly 50-55 calories per kilometre. Heavier people burn proportionally more, since calories scale with body weight.
How many calories does running burn per km?
Around 70 calories per kilometre (about 115 per mile) for a 70 kg person, roughly 1 calorie per kg per km. Running burns more than walking over the same distance because it uses more energy per minute.
How much fat do you lose per 5 km?
Walking 5 km burns about 270 calories for a 70 kg person, the energy in roughly 35 g of body fat. You only lose that fat if the calories come from an overall deficit, so pair distance with your eating to see real fat loss.
Does walking speed change calories burned per km?
Surprisingly little. Per kilometre, walking burns about the same energy whether slow or brisk, because a slower pace takes longer. Running is the real difference: it burns clearly more per km than any walk.