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Walking Tool

Walking Calories Calculator

See how pace, duration, and body weight affect calorie burn — with food equivalents you can actually picture.

Your walk details
Calories are estimated using MET values — a standard measure of activity intensity.
Calories burned
MET value for this pace: 3.5

Estimated burn

123

kcal

That's roughly equivalent to:

Apple
× 1.3
Banana
× 1.2
Latte
60% of one
Donut
50% of one
Pizza slice
40% of one

How Walking Calorie Burn Is Calculated

This tool uses MET (Metabolic Equivalent of Task) values — a standard way to compare activity intensity. At 1 MET, you burn roughly your resting rate. Walking MET values typically range from about 2.5 (slow) to 6.0 (race walking).

Formula:

Calories burned = MET × weight (kg) × duration (hours)

MET Values by Walking Pace

| Pace | Typical speed | MET | | --- | --- | --- | | Slow walk | ~2 mph / 3.2 km/h | 2.5 | | Moderate walk | ~3 mph / 4.8 km/h | 3.5 | | Brisk walk | ~3.5 mph / 5.6 km/h | 4.3 | | Race walking | ~4.5 mph / 7.2 km/h | 6.0 |

Faster walking increases energy demand — even over the same duration — because you cover more distance and recruit larger muscle groups more intensely.

Food equivalents

Showing calories as familiar foods helps contextualize burn. These are rough comparisons for planning — not dietary prescriptions.