Calories Burned Walking Calculator
Walking is the most accessible exercise there is, and this calculator estimates how many calories a walk burns using the standard MET method that exercise scientists use. A MET, short for metabolic equivalent, expresses how demanding an activity is compared with resting, so a higher MET means a faster pace and more calories per minute. The equation multiplies the MET value by 3.5 and your body weight in kilograms, divides by 200 to give calories per minute, then multiplies by the minutes you walked. A brisk 3.5 mile-per-hour walk is about 3.5 METs, which the calculator uses as a default, while a slow stroll is nearer 2.8 METs and fast or uphill walking climbs to 5 or more. Both the MET value and your weight are editable so the estimate fits your real walk, and heavier walkers burn more over the same time because moving extra mass costs more energy. Bear in mind that MET figures are population averages that do not capture hills, surface, wind or your gait, so the result is a reliable approximation. Every figure is computed deterministically from the formula shown below, with a worked example that reconciles exactly to the calculator defaults so you can trust the estimate when you set a daily activity goal.
The MET method gives calories = MET x 3.5 x kg / 200 x minutes. A 70 kg walker at a brisk 3.5 METs for 30 minutes burns about 129 calories.
Calories burned formula
Calories = MET x 3.5 x Weight(kg) / 200 x Minutes
MET = metabolic equivalent of the activity
3.5 and 200 come from the MET definition
(calories per minute = MET x 3.5 x kg / 200)
A MET measures intensity relative to rest. Multiplying by weight and time and applying the MET constants converts effort into an estimated calorie burn.
Worked example
A 70 kg walker keeps a brisk 3.5 METs for 30 minutes.
- Calories per minute = 3.5 x 3.5 x 70 / 200 = 857.5 / 200 = 4.2875
- Total = 4.2875 x 30 minutes = 128.625
- Calories burned = about 129
The walk burns about 129 calories. These are the calculator's default inputs, so the result above matches the widget exactly.
Walking pace and MET values
Calories for a 70 kg walker over 30 minutes at different paces.
| Pace | METs | Calories (30 min) |
|---|---|---|
| Slow stroll (2 mph) | 2.8 | 103 |
| Brisk (3.5 mph) | 3.5 | 129 |
| Fast (4 mph) | 4.3 | 158 |
| Power or uphill | 5.0 | 184 |
Calorie and nutrition reference: US Food and Drug Administration (FDA).
Calories burned walking calculator: frequently asked questions
How are calories burned walking estimated?
With the MET equation. A MET, or metabolic equivalent, rates an activity against sitting still. Calories per minute equal the MET value times 3.5 times your weight in kilograms, divided by 200, and you multiply by your walk time in minutes. A brisk 3.5 mile-per-hour walk is about 3.5 METs, so a 70 kilogram walker burns about 129 calories in 30 minutes.
What MET value should I use for walking?
Pace sets it. A slow stroll near 2 miles per hour is about 2.8 METs, a brisk 3.5 mile-per-hour walk is roughly 3.5 METs, a fast 4 mile-per-hour walk is around 4.3 METs, and power walking or walking uphill is 5 or more. This calculator defaults to 3.5 METs and leaves the value editable so you can match your pace and terrain.
Why does body weight matter?
Carrying and moving more body mass takes more energy, so a heavier walker burns more calories over the same distance and time. That is why the MET equation multiplies by weight in kilograms. To convert pounds to kilograms, divide by 2.2046.
How accurate is the estimate?
MET values are population averages and do not account for hills, surface, wind, a backpack or your individual gait, all of which change real energy use. Treat the result as a sound approximation. A step counter or heart-rate monitor can give a more personal number, but the MET method is a clear, reliable baseline.
What is the calories burned formula?
Calories equal MET times 3.5 times weight in kilograms, divided by 200, multiplied by minutes of activity. The 3.5 and 200 come from the oxygen-based definition of a MET.
Official sources
- Calorie, nutrition and food energy reference: US Food and Drug Administration (FDA). As at 25 June 2026.
Reviewed by the CalculatorHub team, edited by James Graham, 25 June 2026. See our methodology. This is general information, not financial, tax, legal or investment advice.