Calories Burned Walking Calculator

Personal Information

Weight

Please enter a valid weight (30-300 kg).

Your current body weight in kilograms.

Walking Details

Duration

Please enter a valid duration (1-600 minutes).

Total walking time in minutes.

Walking Speed

Please enter a valid speed (1-10 km/h).

Your average walking speed in kilometers per hour.

Your Results

Total Calories Burned: 0 calories

Distance Covered: 0 km

Calories Per Hour: 0 cal/hr

Calories Per Kilometer: 0 cal/km

Calculation History

No calculations yet. Try making a calculation first!

About the Calories Burned Walking Calculator

Walking is one of the most accessible forms of exercise, with numerous health benefits. This Calories Burned Walking Calculator helps you estimate how many calories you burn during your walks based on scientifically-established metabolic equivalent (MET) values.

How It Works

The calculator uses the following formula to estimate calories burned:

Calories Burned = MET × Weight (kg) × Duration (hours)

Where MET (Metabolic Equivalent of Task) varies based on your walking speed:

Slow walking (< 3.2 km/h): MET = 2.0
Moderate walking (3.2-4.0 km/h): MET = 2.8
Average walking (4.0-4.8 km/h): MET = 3.0
Brisk walking (4.8-5.6 km/h): MET = 3.5
Very brisk walking (5.6-6.4 km/h): MET = 4.3
Fast walking (6.4-7.2 km/h): MET = 5.0
Very fast walking (> 7.2 km/h): MET = 6.0

How to Use the Calculator

Enter your weight in kilograms. This is essential for an accurate calculation as calorie burn depends on body weight.
Specify the duration of your walk in minutes.
Enter your walking speed in kilometers per hour. If you're not sure, use these guidelines:
- Slow stroll: 2-3 km/h
- Normal casual walking: 4-5 km/h
- Brisk walking: 5-6 km/h
- Fast/power walking: 6-7+ km/h
Click "Calculate Calories" to see your results.

The calculator will show you the total calories burned, distance covered, calories burned per hour, and calories burned per kilometer.

Benefits of Walking for Health and Weight Loss

Walking is often overlooked as a form of exercise, but it offers numerous health benefits:

Physical Health Benefits

Cardiovascular Health: Regular walking lowers the risk of heart disease and stroke by improving circulation and reducing blood pressure.
Weight Management: Walking burns calories and can help create the calorie deficit needed for weight loss.
Stronger Bones and Muscles: Walking is a weight-bearing exercise that strengthens bones and improves muscle tone, particularly in the legs and core.
Better Blood Sugar Control: Walking after meals can help lower blood sugar levels, making it beneficial for people with or at risk for diabetes.
Improved Immune Function: Moderate, regular walking can boost immune function and reduce the risk of illness.

Mental Health Benefits

Stress Reduction: Walking, especially in green spaces, can lower stress hormones and promote relaxation.
Mood Enhancement: Physical activity releases endorphins, which can improve mood and reduce symptoms of anxiety and depression.
Better Sleep: Regular walking can improve sleep quality and duration.
Enhanced Creativity: Walking has been shown to boost creative thinking and problem-solving abilities.

Walking for Weight Loss

To maximize the weight loss benefits of walking:

Increase intensity: Walk at a brisk pace or incorporate intervals of faster walking.
Add hills or stairs: Walking uphill significantly increases calorie burn.
Extend duration: Aim to gradually increase your walking time to 45-60 minutes most days.
Maintain consistency: Regular walking is more effective than occasional intense sessions.
Combine with a balanced diet: Walking alone may not lead to significant weight loss without dietary adjustments.

Remember that to lose one pound (0.45 kg) of body fat, you need to create a calorie deficit of approximately 3,500 calories. Walking can be an important part of this equation, especially when combined with a healthy diet.

Frequently Asked Questions

How accurate is this calculator?

This calculator provides a good estimate based on established metabolic equivalent (MET) values for walking at different speeds. However, actual calorie burn can vary based on individual factors such as fitness level, age, terrain, and walking technique. For the most accurate measurement, wearable fitness trackers with heart rate monitoring provide better personalization.

Is walking 10,000 steps a day enough for weight loss?

Walking 10,000 steps (approximately 5 miles or 8 kilometers) burns about 300-500 calories for most people. This can contribute to weight loss when combined with a calorie-controlled diet. However, the number of steps needed varies based on your starting weight, diet, and weight loss goals. For significant weight loss, you may need to increase either the number of steps or the intensity of your walking.

How can I estimate my walking speed?

You can estimate your walking speed by:

Using a smartphone app with GPS tracking while you walk
Walking a known distance and timing yourself
Using a treadmill which displays speed

Alternatively, you can use these general guidelines:

Slow walking: You can easily hold a conversation, about 2-3 km/h
Moderate walking: Normal pace, about 4-5 km/h
Brisk walking: Slightly challenging but sustainable, about 5-6 km/h
Fast walking: Challenging to maintain, about 6-7+ km/h

Is walking better than running for weight loss?

Running burns more calories per minute than walking, but walking may be better for some people's weight loss journey because:

It's lower impact and causes fewer injuries
It's more sustainable long-term for many people
You can walk for longer periods, potentially burning comparable calories
It's accessible for people of all fitness levels

The best exercise for weight loss is one you enjoy and will stick with consistently.

How often should I walk to see health benefits?

Health authorities recommend at least 150 minutes of moderate activity (like brisk walking) per week, which can be broken down to 30 minutes five days a week. For weight loss and additional health benefits, aim for 45-60 minutes of walking most days of the week. Even short walks of 10-15 minutes provide health benefits, so start with what's manageable and gradually increase your walking time.