Walking Calorie Calculator
Calculate calories burned walking. Slow, moderate, brisk, very brisk, and incline walking options with step estimates.
By Jonas Lindemann · Updated · How we build our calculators
15 min
30 min
60+ min
Walking faster or on an incline significantly increases calorie burn
123kcal
Calories Burned
3,000steps
Estimated Steps
246kcal/h
Per Hour
3.5MET
Intensity
Pace: Moderate pace (~4.8 km/h / 3 mph)
MET 3.5 - Comfortable conversational pace
This is approximately 6.2% of a 2000 kcal daily diet.
Walking Benefits: Heart health, weight management, mood improvement, joint mobility, longevity
Low-impact exercise suitable for all fitness levels with significant health benefits
Daily Goal Progress: 30% of 10,000 steps
Health organizations recommend 7,000-10,000 steps daily for optimal health
Limitations: Calorie burn varies based on terrain, stride length, arm movement, and individual fitness level.
Accuracy: Good ±15-25%
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About the Walking Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and multi-sport athlete: cycling since 2014, running since 2016 and triathlon since 2020. I built this calculator to help athletes like you and me.
Walking Calorie Calculator
Walking burns between 200-400 calories per hour, depending on pace and terrain. Incline walking burns significantly more than flat terrain walking.
How the Calculator Works
Calories Burned = MET × Weight (kg) × Time (hours)
MET Values by Walking Pace
| Walking Pace | MET Value |
|---|---|
| Incline Walking | 6.0 |
| Very Brisk (6.5 km/h) | 5.0 |
| Brisk (5.5 km/h) | 4.3 |
| Treadmill | 3.8 |
| Moderate (4.8 km/h) | 3.5 |
| Slow (3.2 km/h) | 2.8 |
Example Calculation
For a 70 kg person walking briskly for 30 minutes:
1. MET Value: 4.3 (brisk walking)
2. Calculation: 4.3 × 70 × 0.5 = 150 calories
3. Estimated Steps: ~3,600 steps