How to Use the Walking Calorie Calculator
Enter your body weight, walking speed, and distance. The calculator uses MET (Metabolic Equivalent of Task) values to estimate actual calorie burn. The faster you walk and the more you weigh, the more calories you burn.
MET Values by Walking Speed
| Speed | MET | Description |
|---|---|---|
| ~3 km/h (slow) | 2.8 | Casual stroll |
| ~4 km/h (normal) | 3.5 | Regular walking |
| ~5 km/h (brisk) | 4.3 | Brisk walking |
| ~6 km/h (fast) | 5.0 | Power walking |
Calorie Formula
Calories = MET x weight (kg) x time (h). Heavier individuals and faster speeds produce higher calorie burn for the same distance.
Frequently Asked Questions
MET (Metabolic Equivalent of Task) measures exercise intensity relative to resting. MET 1 equals resting oxygen consumption. Higher MET means more energy used.
For the same distance, calorie burn is similar. However, running burns more calories per unit of time because it is completed faster.
The WHO recommends 150 minutes of moderate aerobic activity per week. Thirty minutes of brisk walking five days a week meets this goal.