Free Tool
Walking Calorie Calculator | Free Calorie Burn Estimator
Calculate how many calories you burn walking. Estimates based on body weight, duration, and pace using MET values from exercise science.
Walking Calorie Calculator
Estimate calories burned walking based on your weight, duration, and pace.
How This Calculator Works
This calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. Walking MET values range from 2.0 (very slow stroll) to 5.0 (brisk race-walking). The formula is: Calories = MET × weight (kg) × duration (hours).
FAQ
How many calories does a 30-minute walk burn?
A 70 kg (154 lb) person burns approximately 120–175 calories during a 30-minute walk, depending on pace. Brisk walking at 5–6.5 km/h burns significantly more than a slow stroll.
Is walking good for weight loss?
Yes. Walking is one of the most accessible forms of exercise for weight loss. A daily 30-minute brisk walk can burn 150–250 calories, contributing to a meaningful calorie deficit over time.
How many calories do 10,000 steps burn?
For an average person (70 kg), 10,000 steps is roughly 7–8 km and burns approximately 300–400 calories, depending on pace and terrain.
Does walking speed affect calorie burn?
Yes. Increasing your walking speed from a slow stroll (3 km/h) to a brisk walk (6.5 km/h) can increase calorie burn by 40–60% for the same duration.
Done calculating? Start training.
Turn these numbers into an AI-built plan that adapts weekly.
Build My Plan →By the maker of 170+ free training calculators