How many calories does walking burn?

There is no single number that applies to everyone. Body weight, time spent walking and pace all influence energy use. For example, a 30-minute moderate walk will generally produce a different estimate from a short stroll or a faster walk. Enter your own details above instead of relying on a generic chart.

How this walking calories calculator works

The tool uses metabolic equivalent of task (MET) values for walking from the 2024 Adult Compendium of Physical Activities. The standard estimate is:

Calories per minute = MET × 3.5 × body weight in kilograms ÷ 200

Multiplying by the number of minutes gives gross calories, including the energy your body would have used at rest during that time. The net estimate subtracts 1 MET to approximate the energy above resting level. Both figures are estimates and can differ from a fitness watch or a laboratory measurement.

What changes calories burned while walking?

  • Body weight: the formula scales with body mass, so estimates differ between people.
  • Duration and pace: longer or faster walks generally use more energy.
  • Terrain: hills, soft sand, snow and uneven surfaces can increase effort compared with level, firm ground.
  • Individual differences: fitness, gait, age and other factors mean no equation can predict an exact personal result.

How to use the estimate

Use the number to compare similar walks or understand how duration and pace change the estimate—not as a precise food allowance or a reason to compensate for eating. A sustainable walking routine can support general fitness, and consistency matters more than chasing a particular calorie number.

Keep building your fitness knowledge

Read our guide to walking as everyday exercise, explore strength training for beginners, or use the daily calorie needs calculator for a separate estimate of daily energy needs.

Source and limitations

The walking intensity values come from the Compendium of Physical Activities, a research-based reference for estimating energy costs of activities. This calculator is for general educational use and is not medical advice. It is not designed for children or for making clinical decisions.