calcolatore.online
ESIT
ITENES

Walking Calorie Calculator

Calculate how many calories you burn walking based on weight, distance, and speed. Based on official MET values.

Sources: Ainsworth et al. (2011) — Compendium of Physical Activities · WHO — Physical Activity Recommendations

Sponsored content — Affiliate links. If you purchase through these links, we may earn a commission at no extra cost to you.

How Many Calories Do You Burn Walking

Walking is the most natural and accessible physical activity. Knowing the calorie burn helps you plan activity based on your health or weight loss goals.

The Calculation Formula

Calorie expenditure is calculated using MET values (Metabolic Equivalent of Task) from the Compendium of Physical Activities:

Calories = MET x weight (kg) x duration (hours)

MET values for walking:

  • 3 km/h (slow stroll): MET 2.0
  • 4 km/h (normal walk): MET 3.0
  • 5 km/h (brisk walk): MET 3.5
  • 6 km/h (power walking): MET 5.0

Practical Example

A 70 kg person walking 5 km at 4 km/h:

  • Duration: 1 hour and 15 minutes
  • MET: 3.0
  • Calories: 3.0 x 70 x 1.25 = 263 kcal

Walking as a Health Strategy

The WHO recommends at least 150 minutes of moderate physical activity per week for adults. 30 minutes of brisk walking per day (5 times per week) meets this recommendation and provides significant benefits: reduced cardiovascular risk, improved mood, weight control, and stronger bones and muscles.

Sponsored content — Affiliate links. If you purchase through these links, we may earn a commission at no extra cost to you.

Frequently Asked Questions

How many calories do you burn walking 1 km?▼
Calorie burn per km depends on body weight and speed. As a general rule, you burn about 0.7-1.0 kcal per kg of weight per km at normal pace (4 km/h). A 70 kg person burns about 50-70 kcal per km walking. At higher speeds, burn increases due to the higher MET value.
What is MET and how is it used?▼
MET (Metabolic Equivalent of Task) is a unit expressing the energy cost of physical activity as a multiple of resting metabolism. 1 MET = 1 kcal/kg/hour (resting metabolism). Walking at 4 km/h has a MET of 3.0, meaning it burns 3 times more energy than sitting. The formula is: Calories = MET x weight(kg) x duration(hours).
Does walking help with weight loss?▼
Yes, walking is an excellent activity for weight management. 30 minutes of brisk walking (5 km/h) burns about 120-180 kcal for a 70 kg person. The WHO recommends at least 150 minutes of moderate activity per week. Walking is sustainable: low impact, requires no equipment, and can be done every day without injury risk.