What this walking calorie calculator does
This calculator estimates calories burned during walking using the MET (Metabolic Equivalent of Task) formula - the gold standard used by exercise physiologists and the 2011 Compendium of Physical Activities. Enter your body weight and how long you exercised; the calculator multiplies the activity's MET value by your weight (kg) and time (hours) to estimate kcal burned. Higher intensity = higher MET = more calories burned per minute.
Intensity guide for accurate results
Pick the intensity that matches what you actually did - not what you wished you did. Each walking intensity has a specific MET value from peer-reviewed research. If you alternated paces (e.g., interval training), pick the average. For more precise tracking, use a heart rate monitor and the Heart Rate Calorie Calculator on HisabWeb - it accounts for individual cardiovascular response, which the MET method approximates.
What is MET (Metabolic Equivalent)?
MET = the energy cost of an activity relative to sitting quietly. 1 MET ≈ 3.5 mL O2 per kg of body weight per minute, or approximately 1 kcal per kg per hour at rest. Sitting = 1 MET; walking slowly = ~2.5 MET; running fast = ~13 MET. The Compendium of Physical Activities (Ainsworth et al., 2011) catalogs 821 activities with their MET values from oxygen-consumption studies. Multiplying MET × weight × time gives a robust calorie estimate for adults.
Why body weight matters
Heavier bodies burn more calories doing the same activity - more mass to move means more energy. A 90 kg person burns ~29% more calories than a 70 kg person doing the same workout. The MET formula scales linearly with weight, so accurate weight input is critical. Tip: use your current weight, not your goal weight, for the most realistic estimate.
Accuracy & limitations
MET estimates typically come within ±15-20% of metabolic-cart-measured values for moderate-intensity activities. Sources of variability: individual VO2max, body composition (more muscle = higher BMR), exercise efficiency (trained athletes burn fewer calories at the same speed), terrain, equipment, and even temperature. For more precision, use a heart-rate-based estimate (Keytel formula) or a metabolic cart in a lab.
Frequently asked questions
Roughly 50-80 kcal/km for adults, depending on weight and pace. A 70 kg person walking briskly (5.6 km/h, MET 4.3) burns ~55 kcal per km. A 90 kg person at the same pace burns ~70 kcal/km. Heavier bodies and faster paces burn more. Use the calculator above with your weight and pace for a precise estimate.
Running burns more calories per minute (running 6 mph = MET 9.8 vs walking 4 mph = MET 5), but walking is sustainable for much longer durations. For total calorie burn over an hour, running wins (~700 kcal vs ~350 for a 70 kg person). For sustainability, joint health, and long-term adherence, walking often wins.
Hugely. Walking uphill at a 5% grade roughly doubles calorie burn vs flat ground. Treadmill incline at 10-15% can match running's calorie burn while protecting your joints. The flat-ground MET values in the calculator above are baseline; multiply by 1.5-2x for moderate inclines.
Sources
- 2011 Compendium of Physical Activities: A Second Update of Codes and MET Values— Ainsworth et al., Medicine & Science in Sports & Exercise, 2011;43(8):1575-1581
- Physical Activity Guidelines for Americans (2nd edition)— US Department of Health and Human Services
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