Walking Calories Calculator: Calories Burned by Pace and Weight
Enter your weight, how long you walked and your pace to estimate the calories you burned.
- Nothing you type is stored
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Calories burned
156Calories burned
- Effort (MET)
- 4.8 MET
- Extra over resting
- 124 Calories burned
- Approximate distance
- 3 km
An estimate for general information, not medical advice. Real burn varies with fitness, terrain and body size.
Compendium of Physical Activities 2024, code 17200: 4.8 MET.
By duration
| Minutes | Calories |
|---|---|
| 15 | 78 |
| 30 | 156 |
| 45 | 234 |
| 60 | 312 |
| 90 | 468 |
How to use
- Enter your body weight in kg.
- Enter how many minutes you walked.
- Pick your pace or uphill walking and read the calories.
Good to know
Calories = MET × body weight in kg × hours. MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann et al.), the standard research list of activity costs. "Extra over resting" subtracts the 1 MET you would burn sitting still.
Example: a 65 kg person walking briskly (5.6–6.3 km/h, 4.8 MET) for 30 minutes burns about 4.8 × 65 × 0.5 = 156 kcal. Walking uphill or carrying a load raises the MET value.
Values are averages for adults. Fitness, walking surface, wind and body composition change the real number by 10–20%. If you are trying to lose weight, combine walking with diet changes and aim for no more than about 0.5–1 kg loss a week.
Questions
How many calories does a 30-minute walk burn?
For a 65 kg adult, roughly 90 kcal at a slow pace and about 150–160 kcal at a brisk pace.
How many calories do 10,000 steps burn?
10,000 steps is about 7 km for an average adult. At a moderate pace that is roughly 300–400 kcal, depending on weight.
Is walking good for weight loss?
Yes, daily brisk walking helps, especially combined with eating a little less. Do not cut food below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical advice.
What is brisk walking?
About 5.6–6.3 km/h, fast enough that you can talk but not sing.
Is my data saved?
No. Everything is calculated on your device.