By Zencalcy Editorial TeamLast reviewed About us
Estimate the calories you burn walking from either your speed and time or your step count. Walking speed sets a MET value that scales with body weight and duration, while steps convert to distance through your stride length.
Estimate walking calories by speed and time, or by steps.
speed mode: kcal = MET × weight (kg) × time (hours) steps mode: distance (km) = steps × stride (m) ÷ 1000, kcal = distance × weight × 0.5
In steps mode the stride defaults to about 0.415 of your height, a common walking estimate. Enter your own measured stride length for a closer result.
| Symbol | Meaning |
|---|---|
| weight | Your body mass in kilograms. |
| speed | Walking pace, expressed as a MET value. |
| minutes | How long you walked, in minutes. |
| steps | Your step count (steps mode). |
| stride | Your stride length in metres. |
A 70 kg person walking 60 minutes at 3.0 mph (3.5 MET) burns 3.5 × 70 × 1 = 245 kcal. The same hour at a brisk 4.0 mph (5.0 MET) burns about 350 kcal.
Walking is usually priced in METs, with values rising as pace increases. A leisurely stroll sits near 2.5 to 3 METs, a brisk walk near 4 to 5, and a fast power walk higher still. Multiply the chosen MET by 3.5, by your weight in kilograms, divide by 200, and multiply by minutes to get kilocalories.
The ACSM walking equation offers a more detailed route. It estimates oxygen uptake as 0.1 times speed in metres per minute, plus 1.8 times speed times the fractional grade, plus 3.5 for resting. Converting oxygen uptake to kilocalories then gives an energy figure that responds to both pace and slope.
Walking cost grows with speed but not in a straight line, and a hill adds a large uphill component captured by the grade term. Carrying weight, such as a backpack, adds to the load your muscles move and raises the total, though a simple body weight input does not model it.
Because walking burns less per minute than running, the estimate is very sensitive to how long you walk and how briskly. Two people on the same path can differ substantially if one strolls and the other strides.
Continue with the Burpee Calorie Calculator, Calories Burned Calculator, or the Calories Burned by Heart Rate Calculator — or browse more calories burned tools and all sports calculators.
Speed plus time is usually more accurate, because distance from steps depends on your actual stride. Use the steps mode when the step count is all you have.
Every result is computed locally in your browser from the formulas shown above. Nothing you type is uploaded, logged, or stored, and no account is required.
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Last reviewed: September 2026. See how we build and check every tool on the about page.
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Content updated: September 2026