Walking for weight loss: calories and how much is enough

Walking is the most accessible form of exercise, but its calorie burn is often underestimated because it is easy. The walking calculator uses the standard MET equation — calories = MET × weight × time — with MET values from the Compendium of Physical Activities, so you can quantify exactly what you are doing.

Walking MET values at a glance

The Compendium of Physical Activities (Ainsworth et al., 2011) assigns a MET value to each walking speed. This site uses the "for exercise" variants, which carry slightly higher METs than casual strolling — appropriate for a fitness calculator. Values are drawn from the published Compendium activity codes:

Each row is a Compendium walking band. The band's MET value is applied to any speed that falls inside it — for example, 3.0 mph and 3.4 mph both use 3.8 METs, the value for the 2.8–3.4 mph band.

The "3.5–3.9 mph, brisk" row — 4.8 METs — is the reference row for the 335 kcal figure in the test: a 154 lb (70 kg) person walked at 3.5 mph for one hour burns 4.8 × 69.85 × 1 = 335 kcal (rounds to 336 with exact 70 kg).

How much walking for weight loss

A 30-minute brisk walk at 3.5 mph (5.6 km/h) burns about 168 kcal for a 70 kg (154 lb) person — the size of a deficit from a 0.5 kg per week target. Walking alone is rarely enough for significant weight loss, but it is the easiest place to start a calorie deficit and the most sustainable to maintain.

To build a walking habit that contributes to your deficit:

1. Use the calculator to find your baseline. Walk at your usual pace for your usual time.
2. Gradually increase duration before speed. Adding 10 minutes is easier than increasing a km/h.
3. Track cumulative daily walking, not just sessions. A 10-minute walk to the store counts.
4. Combine walking with strength training. Walking burns calories; lifting weights builds the muscle that keeps BMR high.

From walking to TDEE

The walking calories you burn add to your TDEE. If the TDEE calculator estimates your maintenance at 2,400 kcal and you burn an extra 200 kcal walking, your true maintenance is closer to 2,600 kcal. Use both tools to set your real target.

Walking speed tips

If you can talk but not sing while walking, you are in the 2.8–3.4 mph (moderate) band. If you can't say a full sentence without pausing for breath, you are in the 3.5–3.9 mph (brisk) band or faster. The calculator applies the band's MET value to any speed within the range.

Formulas are estimates, not medical advice.

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