Walking Calories Burned Calculator
Walking burns energy in proportion to your body weight, how long you walk, and how briskly you move. This calculator uses the metabolic equivalent (MET) method: calories per minute equal METs times 3.5 times your weight in kilograms divided by 200. The MET value of walking depends on pace, so it is provided as an editable input with a default for a brisk walk. Enter your weight, duration and walking MET to estimate calories burned.
Calories burned formula
Calories per minute = METs * 3.5 * weight(kg) / 200
Total calories = calories per minute * minutes
3.5 ml/kg/min is the oxygen uptake of 1 MET
This is the standard MET-to-calorie equation. A leisurely stroll is about 2.5 to 3.0 METs, a brisk walk about 3.5 to 4.3 METs, and a very brisk or uphill walk higher, per the Compendium of Physical Activities.
Worked example
A 70 kg person walks 30 minutes at 3.5 METs. Calories per minute = 3.5 * 3.5 * 70 / 200 = 4.2875. Total = 4.2875 * 30 = 128.63 kcal. Per hour = 257.25 kcal.
Frequently asked questions
How accurate is the MET method?
The MET method gives a reasonable population estimate but does not account for individual differences in efficiency, terrain or fitness. Treat the result as an approximation rather than an exact figure.
What MET value should I use for walking?
The Compendium of Physical Activities lists about 2.0 METs for very slow walking, 3.0 for moderate, 3.5 to 4.3 for brisk walking, and higher for uphill or fast walking. Pick the value that matches your pace.
Does walking faster burn more calories?
Yes. A higher MET value, from a faster or uphill walk, raises calories per minute. The same person burns more per minute at 4.3 METs than at 3.0 METs over the same duration.
Sources
- U.S. Centers for Disease Control and Prevention: physical activity basics.
Reviewed by the CalculatorHub team, edited by James Graham, 19 June 2026. See our methodology.