How to Calculate Calories Burned Walking
Walking is one of the most accessible forms of exercise, and knowing how many calories you burn can help you plan your activity level and energy balance. The primary factors are your body weight and distance walkedβnot just time or steps.
The MET Formula
Metabolic Equivalent of Task (MET) is the ratio of exercise metabolic rate to resting metabolic rate. Walking at different speeds has different MET values.
Calories Burned = MET Γ Weight (kg) Γ Duration (hours)
MET Values for Walking Speeds
| Speed | MET Value |
|---|---|
| 2.0 mph (strolling) | 2.8 |
| 2.5 mph (slow) | 3.0 |
| 3.0 mph (moderate) | 3.5 |
| 3.5 mph (brisk) | 4.3 |
| 4.0 mph (fast) | 5.0 |
| 4.5 mph (very fast) | 6.3 |
| Uphill (3.5 mph) | 5.3β8.0 |
Step-by-Step Example
Person weighing 70 kg walks briskly (3.5 mph) for 45 minutes (0.75 hours):
Calories = 4.3 Γ 70 Γ 0.75 = 226 calories
Distance-Based Estimate
A simpler rule of thumb:
Calories per mile β 0.57 Γ Weight (lbs)
For a 154 lb (70 kg) person: 0.57 Γ 154 = 88 calories per mile
Walking 5 miles: 88 Γ 5 = 440 calories
Steps to Distance
The average person takes about 2,000 steps per mile, but this varies with height and stride length. A tall person may cover a mile in 1,800 steps; a shorter person may take 2,400.
10,000 steps β 4β5 miles β 350β500 calories burned (for a 150 lb person)
Use our calories burned calculator for any activity and body weight.