Walking Calories Calculator

How walking calories are calculated

This calculator uses the standard MET (Metabolic Equivalent of Task) method used in exercise science: calories = MET × weight in kg × hours walked. A MET is a multiple of your resting energy burn, so a 4.3 MET brisk walk burns about 4.3 times the calories you would burn sitting still. The built-in values are 3.0 MET for an easy 2.5 mph stroll, 4.3 MET for a brisk 3.5 mph walk, and 7.0 MET for a very brisk 4.5 mph power walk. The MET field is fully editable, so if you walk hills, carry a pack, or use a value from another reference table, just type it in and the result updates instantly. These figures are estimates only, not professional or medical advice; individual burn rates vary with fitness, terrain, and body composition.

How to use it

1. Enter your weight and choose pounds or kilograms.
2. Pick the walking pace that best matches your walk — the MET value fills in automatically, and you can edit it if you want a custom intensity.
3. Choose whether to calculate from time walked or distance covered, then enter your minutes or miles.
4. Read your results: total calories burned, the matching time and distance, and your burn rate per hour and per mile.

FAQ

Is walking faster really worth it?

Yes — pace matters more than most people expect. Going from 2.5 mph to 4.5 mph more than doubles the MET value (3.0 to 7.0), so the same 30 minutes burns over twice the calories.

Does body weight change the result?

Directly. Calories scale linearly with weight in this formula, so a 200 lb walker burns about 25% more than a 160 lb walker at the same pace and duration.

Should I enter time or distance?

Either works. If you enter distance, the calculator converts it to time using your selected pace, so the math is identical. Use whichever number you actually tracked.

Is my data saved or uploaded?

No. Everything runs locally in your browser — nothing you type is sent to a server, stored, or shared.