🚶 Walking Calorie Calculator
Measure how much energy your daily walks burn and discover your average pace and speed.
Required for calorie estimate.
Posture Tip
Keep shoulders relaxed, core engaged, and arms swinging naturally.
Progression
Add hill repeats or interval bursts to raise pace and calorie burn.
Footwear
Use supportive walking shoes to reduce joint stress on longer routes.
How to Use This Calculator
Enter distance and units
Switch between kilometers or miles to match your log.
Add duration or auto-estimate
Provide minutes if known; otherwise we infer from intensity.
Include body weight
Needed to compute calories burned during the walk.
Review pace & calories
Use the summary to shape future routes and refueling.
Formula
Pace = Time ÷ Distance · Calories ≈ (MET × 3.5 × Weight(kg) ÷ 200) × Minutes
Walking MET values increase with speed or incline. Multiply MET by body weight and duration to approximate calories burned. Using duration measured in minutes keeps the formula simple and comparable across workouts.
Example
5 km walk in 55 min → pace 11.0 min/km. At 68 kg with moderate pace (MET 3.8), calories ≈ 247 kcal.
Variables
- Distance: route length
- Duration: time spent walking
- MET & weight: intensity and body mass
Understanding Walking Workouts
Walking is accessible cardio. Tracking pace and calorie burn helps you progress from leisurely strolls to vigorous power walks, supporting heart health and weight management.
Make Walking More Effective
- Add interval bursts: 2 minutes fast, 1 minute easy repeated 10 times.
- Incorporate hills or treadmill incline to raise intensity.
- Use walking poles to engage upper body muscles and boost calorie burn.
Recovery Tips
- Stretch calves, hamstrings, and hip flexors after longer walks.
- Stay hydrated—light sweats still deplete fluids.
- Rotate footwear to prevent wear patterns and support healthy gait.
Frequently Asked Questions
How many calories does 10,000 steps burn?
It depends on stride, pace, and body weight. For a 70 kg person at a brisk walk, 10,000 steps (~8 km) can burn around 350–400 kcal.
Does walking faster always burn more calories?
Generally yes—higher speeds increase MET. However, terrain, wind, and incline also influence energy cost.
Can I use this calculator for treadmill walks?
Absolutely. Enter the treadmill distance and time. If incline is used, select a higher intensity or add 5–10% to calories.
What if I carry a backpack?
Added load increases effort. Consider bumping intensity up a level or multiplying calories by 1.05–1.1 for heavy packs.
How often should I walk for health?
Aim for 150 minutes of moderate walking per week. Break it into daily 20–30 minute sessions or weekend hikes.