FitCalculation

Walking Calories Calculator

Estimate calories burned from walking using speed-specific MET values from the Compendium of Physical Activities.

Estimate calories burned from walking using MET values from the Compendium of Physical Activities. Enter your weight, walking speed, and either your time or distance walked. Results update instantly in your browser; no data leaves your device.

Your details

Units
Walking speed
How did you measure it?

These are estimates, not medical advice. MET values are averages across people and conditions; your actual burn varies with fitness, terrain, and stride. Use the result as a guide, not a prescription.

What this calculates

Energy expenditure from walking is estimated from a speed-specific MET value, your weight, and how long you walked, using the published walking METs from the Compendium of Physical Activities.

Method: Calories = MET × body weight (kg) × duration (hours). Accuracy: MET values are population averages, so individual energy cost varies with fitness, terrain, and pace. The calculation is exact for the inputs entered, but the inputs carry the usual real-world variation.

How calories burned walking is calculated

The formula is: calories = MET × weight (kg) × duration (hours). A MET (Metabolic Equivalent of Task) is one kilocalorie per kilogram per hour at rest. Walking MET values come from the Compendium of Physical Activities, a peer-reviewed database that assigns MET values to specific activities.

Each speed label is a Compendium walking band (for example, "3.5–3.9 mph, brisk"). The band's MET value is applied to any speed that falls inside it. See pacompendium.com/walkingfor the full published list.

Walking speed MET values

Here are the MET values used by this calculator for each speed, drawn from the Compendium of Physical Activities:

  • 2.0–2.4 mph, slow2.8 METs
  • 2.8–3.4 mph, moderate3.8 METs
  • 3.5–3.9 mph, brisk4.8 METs
  • 4.0–4.4 mph, very brisk5.5 METs
  • 4.5–4.9 mph, very very brisk7 METs
  • 5.0–5.5 mph8.5 METs

Calories burned walking FAQ

How many calories does walking burn per mile?
That depends on your weight and speed. At 3.0 mph (3.8 MET, the slow/moderate band), one mile takes about 20 minutes, so a 70 kg person burns roughly 3.8 × 70 × 0.33 = 88 kcal per mile. At 4.0 mph (5.5 MET, the very brisk band), one mile takes 15 minutes, so the same person burns about 5.5 × 70 × 0.25 = 96 kcal per mile. Per-mile cost rises because the MET increase outpaces the time decrease.
How many calories does walking burn per step?
Step count alone doesn't determine calories — stride length and speed matter. As a rough estimate, 1,000 steps at 3 mph is about 0.5 miles for most adults, burning roughly 44 kcal. This calculator uses weight, speed, and time directly for accuracy.
Is walking enough to lose weight?
Walking burns fewer calories than running, but it is sustainable and low-impact. A 30-minute walk at 3.0 mph (3.8 MET) for a 70 kg person burns about 133 kcal. Combined with dietary control and strength training, walking supports weight management.
Can I use this to track my daily activity?
Yes — use your total walking time across the day as the input, or sum multiple sessions. The calories figure is additive: if you walk 15 minutes in the morning and 15 minutes in the evening at the same speed, use 30 minutes as the total.

Sources and last reviewed

Last reviewed: October 2026

Sources

  1. Ainsworth BE, Haskell WL, Herrmann SD, et al. Compendium of Physical Activities, 2024 edition. https://pacompendium.com/walking/.

    Used for: Walking MET values (2.8–8.5) used by the Calories Burned Walking Calculator.