Walking is the most common form of exercise in the world and one of the most effective for general health, yet people often underestimate or overestimate how much energy it uses. The answer depends on how fast you walk, how heavy you are and how long you keep going. This calculator uses the metabolic equivalent (MET) values for level walking in the 2024 Adult Compendium of Physical Activities, covering speeds from a slow stroll to race-walking pace.
It gives gross calories, net calories above resting, an approximate distance and calories per mile. The speed ranges come from the Compendium; the distance assumes the middle of each range.
How to use the walking calories calculator
- Enter your weight in kilograms or pounds.
- Choose your walking speed. If you do not know it, use a phone app or time yourself over a measured mile. A pace of 15 to 20 minutes per mile is 3 to 4 mph.
- Enter the time you spent walking.
- Read the calories, both gross and net, and the approximate distance.
Walking calories formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Distance = speed × time
| Compendium code | Walking speed (level, firm surface) | MET |
|---|---|---|
| 17152 | 2.0–2.4 mph, slow | 2.8 |
| 17170 | 2.5 mph | 3 |
| 17190 | 2.8–3.4 mph, moderate pace | 3.8 |
| 17200 | 3.5–3.9 mph, brisk | 4.8 |
| 17220 | 4.0–4.4 mph, very brisk | 5.5 |
| 17230 | 4.5–4.9 mph, very very brisk | 7 |
| 17231 | 5.0–5.5 mph | 8.5 |
Source: Herrmann et al., 2024 Adult Compendium of Physical Activities, J Sport Health Sci 2024;13:6–12. One MET is about 1 kcal per kilogram per hour.
The Compendium MET values include the energy you would use anyway at rest (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Weight-loss maths usually uses net calories, because your resting energy is already part of your daily total.
Worked example
A 70 kg person walks briskly (3.5–3.9 mph) for 60 minutes.
- MET = 4.8 (code 17200).
- Gross calories = 4.8 × 70 × 1 = 336 kcal
- Net calories = (4.8 − 1) × 70 × 1 = 266 kcal
- Distance at the 3.7 mph midpoint = 3.7 miles (6.0 km), and about 91 kcal per mile.
Calories per hour by walking speed and weight
| Walking speed | MET | 60 kg — kcal/hour | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|
| 2.0–2.4 mph, slow | 2.8 | 168 | 196 | 224 | 252 |
| 2.5 mph | 3 | 180 | 210 | 240 | 270 |
| 2.8–3.4 mph, moderate pace | 3.8 | 228 | 266 | 304 | 342 |
| 3.5–3.9 mph, brisk | 4.8 | 288 | 336 | 384 | 432 |
| 4.0–4.4 mph, very brisk | 5.5 | 330 | 385 | 440 | 495 |
| 4.5–4.9 mph, very very brisk | 7 | 420 | 490 | 560 | 630 |
| 5.0–5.5 mph | 8.5 | 510 | 595 | 680 | 765 |
Why speed matters less than you might think
- Per mile, energy changes slowly. A slow walker spends longer on each mile, so the cost per mile is similar across speeds up to about 4 mph.
- Per hour, speed matters a lot. Walking at 4 mph burns about 1.8 times as much per hour as at 2.5 mph.
- Weight scales everything. Doubling weight doubles the energy cost.
- Hills, loads and rough ground push it up. The Compendium lists separate, higher values.
Health benefits of walking
Physical activity guidelines for adults from the World Health Organization (2020) and the US Department of Health and Human Services (2018) recommend at least 150 minutes of moderate-intensity aerobic activity a week. Brisk walking counts. Regular walking is associated with lower rates of heart disease, type 2 diabetes and depression. To think in steps, use the Steps to Miles Calculator and Steps to Calories Calculator. To compare with other activities use the Calories Burned Calculator, and see the Calories Burned Running Calculator if you jog. Heart rate targets are in the Target Heart Rate Calculator.
This page is for information only and is not medical advice. If you have a heart condition, are pregnant or are new to exercise, speak to a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour, 2020.
- US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition, 2018.
Frequently asked questions
How many calories does walking burn?
It depends on your weight, speed and time. A 70 kg person walking briskly (3.5–3.9 mph) burns about 336 kcal in an hour by the Compendium value of 4.8 METs, or about 266 kcal net of resting energy. Slower walking at 2.5 mph burns around 210 kcal an hour.
Is a brisk walk good exercise?
Yes. Walking at 3 mph or faster is classed as moderate-intensity activity, which counts towards the 150 minutes a week recommended for adults by the WHO and US Physical Activity Guidelines. It is also lower impact than running.
Why does the calculator give distance as approximate?
The Compendium gives MET values for speed ranges such as 3.5 to 3.9 mph rather than exact speeds. The distance shown assumes the middle of each range. If you know your actual speed, use your own figure.
Does walking uphill or with a load burn more?
Yes. The Compendium lists higher MET values for walking uphill and with carried loads; this calculator assumes level ground and no load.
How does this relate to steps?
Convert steps to distance using your stride length, then to time at your speed. The Steps to Calories Calculator does this for you.