WalkCal

Walking Calories Calculator

MET-based walking calorie burn.

Body weight (kg)

Duration (min)

MET (intensity)

Calories burned

196.875

Casual ≈ 3, brisk ≈ 5, uphill ≈ 7

What you entered

Body weight (kg): 75Duration (min): 30MET (intensity): 5

1
Calories per minute at this MET
5 × 75 × 0.0175= 6.56 kcal/min
2
Multiply by duration
6.56 × 30 min= 197 kcal

Result

Calories burned: 196.875

30 minutes of walking at 5 MET burns about 197 kcal for a 75kg walker.

Calories burned walking by pace and duration

Walking METs run from about 3.5 for a stroll to 5 for a brisk pace. Calories are MET x weight in kilograms x 0.0175 x minutes.

Pace	MET	Weight	Duration	Calories
Slow stroll	3.5	70 kg	30 min	129 kcal
Moderate	4	90 kg	60 min	378 kcal
Brisk	6	80 kg	45 min	378 kcal

A 90 kg walker at an easy pace burns the same as an 80 kg walker going briskly for less time. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

The same MET logic as any activity

Walking's MET value scales with pace — a leisurely stroll and a brisk power-walk burn noticeably different amounts per minute, even though both are 'just walking.'

Why walking is underrated for calorie burn

Because it's low-intensity, walking burns less per minute than running — but it's sustainable for much longer and far easier to fit into daily life, which often makes its total contribution to weekly activity larger than expected.

Frequently asked questions

How many calories does walking 1 mile burn?

Roughly 80–100 calories for an average-weight person (70 kg). The exact amount depends on body weight, pace, and terrain. A 90 kg person burns ~120 cal/mile; a 55 kg person burns ~65 cal/mile. Pace has a smaller effect than weight — brisk walking burns only about 10% more per mile than slow walking.

How many calories does 10,000 steps burn?

Approximately 400–500 calories for an average person, depending on weight and stride length. 10,000 steps ≈ 5 miles ≈ 8 km. At ~80–100 cal/mile, that's 400–500 total. This is in addition to your basal metabolic rate — it's the extra burn from walking, not your total daily burn.

Is walking enough exercise to lose weight?

Yes, if it creates a calorie deficit. Walking 30 minutes daily burns ~150 extra calories — about 1 pound of fat loss per month without dietary changes. Brisk walking (5+ km/h) also improves cardiovascular health, reduces blood pressure, and lowers diabetes risk. It's particularly effective for people new to exercise.