Walking Calorie Calculator
Calculate calories burned walking with precise slope and pace calculations
Calculate Walking Calories
Weight and gender affect calorie calculation
Positive for uphill, negative for downhill
Leave blank for automatic estimation (~2000 steps/km)
Calculated Speed: 5 km/h
Walking Calorie Results
Walking Pace
5 km/h
Intensity
Moderate
MET Value
4.3
Terrain
Flat
Estimated Steps
10,000
Step Length
0.5 cm
Weight Loss
0.039 kg
Kcal per Step
0.030
Calculation Details
Base MET: 4.3 (speed-based)
Slope adjustment: 0.00 MET (0% grade)
Final MET: 4.3
Formula: MET x weight(kg) x time(hours) x gender factor
Calculation: 4.3 x 70.0 x 1.00 x 1.0 = 301.0 kcal
Walking Analysis
Example: 5km Walk
Walker Profile
Weight: 70 kg (154 lbs)
Distance: 5 km
Time: 60 minutes
Speed: 5 km/h (moderate)
Terrain: Flat (0% slope)
Results
MET Value: 4.3 (moderate walking)
Calories: 4.3 x 70 x 1.0 = 301 kcal
Steps: ~10,000 steps
Weight loss: ~0.039 kg
Walking Speed Guide
Daily Step Goals
Health Minimum
7,500-8,000 steps/day
Popular Goal
10,000 steps/day
Weight Loss
10,000+ steps/day
Fitness Enthusiast
12,000+ steps/day
Sedentary Risk
Less than 4,000 steps/day
Understanding Walking Calorie Burn
How Walking Burns Calories
Walking is one of the most accessible forms of exercise, burning calories through sustained muscle activity. The calorie burn depends on your body weight, walking speed, terrain, and duration. Our calculator uses research-based MET (Metabolic Equivalent of Task) values for accuracy.
Slope Impact on Calorie Burn
- Uphill (+5%): Increases calorie burn by ~25%
- Flat (0%): Baseline calorie burn
- Downhill (-3%): Reduces calorie burn by ~15%
- Steep uphill (+10%): Can double calorie burn
Walking Speed Guidelines
- •Slow (2-3 km/h): Light activity, good for recovery
- •Moderate (4-5 km/h): Standard walking pace
- •Brisk (5-6 km/h): Health-promoting pace
- •Fast (6+ km/h): Vigorous exercise level
Health Benefits of Walking
- •Cardiovascular health: Reduces heart disease risk
- •Weight management: Burns calories effectively
- •Mental health: Reduces anxiety and depression
- •Joint health: Low-impact strengthening
- •Blood sugar: Helps control diabetes
- •Longevity: Associated with increased lifespan
Research Fact: Studies show that as little as 4,400 steps per day can significantly lower mortality rates. Walking 7,500+ steps daily provides substantial cardiovascular benefits, while 10,000+ steps support weight loss goals.
Walking Tips for Success
- •Start gradually: Begin with 15-20 minutes daily
- •Wear proper shoes: Supportive footwear prevents injury
- •Stay hydrated: Especially on longer walks
- •Track progress: Use a pedometer or smartphone app
- •Make it social: Walk with friends or family
Walking for Different Goals
Health Maintenance
- • 7,500-8,000 steps daily
- • Moderate pace (4-5 km/h)
- • 30 minutes most days
- • Focus on consistency
- • Gradually increase distance
Weight Loss
- • 10,000+ steps daily
- • Brisk pace (5-6 km/h)
- • 45-60 minutes daily
- • Include inclines when possible
- • Combine with healthy diet
Fitness Building
- • 12,000+ steps daily
- • Vary pace throughout walk
- • Include hill training
- • Add walking intervals
- • Track improvement over time