Walking Calorie Calculator
Estimate calories burned walking from your time or step count and pace -- with approximate distance, duration and pace. Everything is calculated in your browser.
Your Walk
Health note: Calories burned are an approximate estimate, not a precise measurement, and vary with fitness, terrain and individual metabolism. If you have a health condition or are starting a new exercise routine, check with a healthcare professional.
Results
Estimated calories burned
Approximate gross energy expenditure for this walk.
Distance
Time
Pace
Steps
How this calculator works
Calories ≈ MET × weight (kg) × time (hours). MET values for level walking come from the 2011 Compendium of Physical Activities: 2.8 slow (~3.2 km/h), 3.5 moderate (~4.8 km/h), 4.3 brisk (~5.6 km/h), 5.0 very brisk (~6.4 km/h) and 7.0 fast (~7.2 km/h). In steps mode, distance = steps × step length (about 41.4% of height, or 76 cm if height is not given), and time = distance ÷ pace speed. Calories are rounded to the nearest 5 kcal.
How are walking calories estimated?
The calculator uses MET values (metabolic equivalents) from the Compendium of Physical Activities: calories ≈ MET × body weight in kg × hours. For example, moderate walking at about 4.8 km/h has a MET of 3.5. The result is gross calories, which includes the energy your body would use at rest during that time.
How are steps converted to distance?
Average step length is roughly 41% of height. If you enter your height, that is used; otherwise an average step of about 76 cm is assumed. Distance and time are then derived from the pace you choose.
How accurate is it?
It is an estimate. Actual calories depend on your fitness, walking efficiency, terrain, incline, carrying weight and more. Fitness trackers also estimate and often disagree with each other. Use the number as a rough guide.
Is my data stored or shared?
No. Your weight, height and activity stay in your browser. Nothing is sent to our servers, stored or included in analytics.
Disclaimer: This calculator is for general information only and is not medical advice. See our Disclaimer and Terms of Use for more detail.