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.
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.
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.
How many calories does walking 1 km burn?
About 49 calories for a 70 kg person at a moderate pace of 5 km/h (~12 minutes). 60 kg ≈ 42; 80 kg ≈ 56.
How many calories does walking 5 km burn?
About 245 calories for a 70 kg person at moderate pace, or just under an hour of walking.
How many calories does 10,000 steps burn?
About 320–400 calories for a 70 kg person, assuming a typical stride and moderate pace (~8 km total over ~96 minutes). The exact number varies with stride length and walking speed.
How many calories does 30 minutes of walking burn?
About 122 calories for a 70 kg person at moderate pace. Brisk walking (5.5+ km/h, MET ~4.5) pushes that to ~158.
How many steps to burn 100 calories?
Around 2,500–3,000 steps for a 70 kg person at moderate pace, equivalent to about 2 km or 24 minutes of walking.
Does walking 1 hour burn 200 calories?
Yes, roughly. A 70 kg person at moderate pace (5 km/h) burns about 245 calories per hour walking; lighter or slower drops this closer to 200.