Walking Calorie Calculator
Calculate calories burned while walking based on your weight, distance, time, and pace. Free, fun, and instant — no sign-up required.
Women typically burn ~6% fewer calories at the same weight due to lower muscle mass.
Drag to match your pace — anything under 4 km/h is a stroll, over 6 km/h is brisk.
How It Works
This walking calorie calculator uses the ACSM walking equation, the standard method from the American College of Sports Medicine:
Because the formula computes MET from your exact speed — not a fixed "slow/moderate/fast" category — every 0.1 km/h on the slider changes the result. The route type adds an equivalent average grade: rolling ≈ 2%, hilly ≈ 6%.
For example, a 70 kg person walking at 4.8 km/h (3 mph) for 30 minutes burns about 3.3 × 70 × 0.5 = 115 calories. We also show your net burn (calories from walking alone, excluding what you'd burn at rest) — the number that matters for weight loss.
Walking Calories Chart
Calories burned per 30 minutes of moderate walking (3 mph), by body weight:
| Weight | 15 min | 30 min | 60 min |
|---|---|---|---|
| 55 kg (120 lb) | 48 | 96 | 192 |
| 70 kg (155 lb) | 61 | 123 | 245 |
| 85 kg (185 lb) | 74 | 149 | 298 |
| 100 kg (220 lb) | 88 | 175 | 350 |
Use the calculator above for a result matched to your exact weight, duration, and pace.
What Affects Your Burn
Body weight
The heavier you are, the more energy it takes to move your body, so the more calories you burn at the same pace and distance.
Walking speed
Faster walking raises your MET value significantly. Going from 3 mph to 4 mph increases calorie burn by more than 40% for the same time.
Grade and terrain
Walking uphill or on trails (sand, grass, snow) can increase energy expenditure by 25–50% compared to a flat sidewalk.
Walking vs Running
Running burns roughly twice as many calories per minute as walking, but walking is easier to sustain and far gentler on the joints. A 30-minute brisk walk burns about 150–200 calories; a 30-minute run burns about 300–400. Because walking can be done daily without recovery needs, total weekly burn can be surprisingly close — and consistency is what actually drives results.
Frequently Asked Questions
How many calories does walking 10,000 steps burn?
Walking 10,000 steps burns roughly 300–500 calories for most adults, depending on body weight and pace. A 70 kg (155 lb) person at a moderate 3 mph pace burns about 400 calories over 10,000 steps (roughly 8 km / 5 miles).
How many calories does walking burn per mile?
Walking burns approximately 80–100 calories per mile for an average adult. A 90 kg (200 lb) person burns about 120 calories per mile, while a 55 kg (120 lb) person burns about 75.
Is walking 30 minutes a day enough to lose weight?
A brisk 30-minute walk burns about 150–200 calories. Combined with a balanced diet, that can produce roughly 0.5 lb (0.2 kg) of fat loss per week. Consistency matters more than intensity.
Does walking speed affect calorie burn?
Yes. Slow walking (2 mph) is about 2.8 METs, moderate (3 mph) about 3.5 METs, and brisk (4 mph) about 5.0 METs — so walking faster burns meaningfully more calories in the same time.
How accurate is this walking calorie calculator?
It uses the MET formula from exercise science, which is accurate within roughly 10–15% for most people. Individual metabolism, fitness level, and terrain add variation, but it is a reliable estimate for planning and tracking.