Calories Burned Walking Calculator

About this calculator

Calorie burn during walking is typically estimated using the MET (Metabolic Equivalent of Task) system: each activity intensity is assigned a MET value representing how many times more energy it takes than sitting quietly (1 MET), and calories burned = MET × body weight in kg × duration in hours. A leisurely stroll sits around 2.8–3.5 METs, a brisk walk around 4.3–5 METs, and fast or uphill walking can reach 6–8 METs — meaning pace and weight both matter directly to the total.

This MET-based approach is the same method used by exercise physiologists, the Compendium of Physical Activities (the standard reference researchers use to assign MET values), and most fitness trackers and apps to estimate energy expenditure without needing a metabolic cart. It's used by people managing weight loss goals, by physical therapists designing walking-based rehab programs, and by researchers studying the health benefits of daily step counts and walking intensity.

This calculator takes your body weight, walking duration and pace to estimate calories burned using standard MET values for walking intensity, giving you a research-grounded estimate rather than a rough guess.