Calculator
What the Walking Calorie Calculator does
Walking Calorie Calculator: calculates Calories Burned, Burn Rate (kcal/hour) and MET Used from Your Weight, Duration and Intensity (MET). Example: your weight 70 kg, duration 30 minutes and intensity (MET) 3.5 gives calories burned 122.5.
Point it at Your Weight, Duration and Intensity (MET) and it returns Calories Burned, Burn Rate (kcal/hour) and MET Used. You can nudge a single number and watch the effect straight away.
Most people who open the Walking Calorie Calculator are someone starting a new plan. A single number is most useful as a trend over time rather than a one-off judgement.
This runs client-side, which means we never receive what you enter and could not retrieve it if asked.
The sections that follow cover the fields, the method, and one full example computed from the defaults.
What do the Walking Calorie Calculator fields mean?
The Walking Calorie Calculator uses 3 inputs. Pre-filled inputs double as documentation: each one shows what a reasonable value looks like.
| Field | What to enter | Default |
|---|---|---|
| Your Weight | measured in kg; accepts 30 to 200 | 70 |
| Duration | measured in minutes; accepts 1 to 480 | 30 |
| Intensity (MET) | accepts 1 to 20 | 3.5 |
How does the Walking Calorie Calculator work?
Each output is derived from the inputs above in a single pass; there is no hidden state carried between runs, so the same inputs always give the same calculation.
The guard clauses run before the formula does, which is why mistakes surface next to the field.
Worked example
These are the values the Walking Calorie Calculator loads by default, and the result it produces from them. This is the worked example the page starts from, reproduced here so you can check the arithmetic.
| Your Weight | 70 kg |
|---|---|
| Duration | 30 minutes |
| Intensity (MET) | 3.5 |
| Calories Burned | 122.5 |
|---|---|
| Burn Rate (kcal/hour) | 245 |
| MET Used | 3.5 |
| Summary | About 123 kcal burned in 30 min of Walking. |
MET values for walking
Walking spans a wider MET range than most people expect. The difference between a stroll and a brisk uphill walk is nearly three-fold, and gradient moves the number more than pace does.
| Walking | MET | 30 min at 70 kg |
|---|---|---|
| Strolling, 3.2 km/h (2 mph) | 2.8 | 103 kcal |
| Moderate pace, 4.8 km/h (3 mph) | 3.5 | 129 kcal |
| Brisk, 5.6 km/h (3.5 mph) | 4.3 | 158 kcal |
| Very brisk, 6.4 km/h (4 mph) | 5.0 | 184 kcal |
| Uphill, 3-5% grade | 5.3 | 195 kcal |
| Uphill, 6-15% grade | 8.0 | 294 kcal |
MET values are from the 2011 Compendium of Physical Activities (Ainsworth et al., Med Sci Sports Exerc 43(8):1575-81). One MET is the energy cost of sitting quietly, roughly 3.5 ml of oxygen per kilogram per minute.
What changes the number
- Gradient matters more than speed. Adding a 6% incline roughly doubles the cost at the same pace.
- Carrying a load adds roughly 1 MET per 10 kg on level ground.
- Walking on sand or snow adds 1.5 to 3 MET compared with pavement at the same speed.
- Below about 3 km/h, walking becomes mechanically inefficient and the cost per kilometre rises again.
These figures are population averages. Individual variation of 10–20% is normal, and the compendium itself is drawn from studies with modest sample sizes. Use the result to compare activities against each other, which it does well, rather than as an exact measure of what you personally burned.
Read next: BMR and TDEE: Why Every Calculator Gives You a Different Number
How to use it
- Enter Your Weight in kg (30 to 200).
- Set Duration in minutes (1 to 480).
- Put Intensity (MET) (1 to 20).
- The result appears as you type. There is no button to press.
- You get Calories Burned, Burn Rate (kcal/hour), MET Used and Summary back.
- Copy Link puts the current inputs in the URL, so bookmarking it brings the same numbers back.
What this tool does not do
- Body composition, ethnicity and age all shift what a "normal" result means.
- These formulas come from population averages and cannot account for your medical history.
- It does not account for anything you did not enter, by definition.
- Results are only as good as the inputs. Check your units before reading anything into the output.
Frequently asked questions
Enter Your Weight in kg and Duration in minutes. Look for the unit beside each label; the result is reported in a stated unit as well.
Your Weight accepts 30 to 200 kg. Out-of-range entries are refused up front, which is safer than silently clamping them.
With the values loaded when the page opens, calories burned comes out as 122.5. The figure is derived from the inputs above, so it updates whenever they do.
It never leaves the tab. The page does the work itself rather than asking a server to.
No. There is no account, no usage cap and no trial period. The site is funded by advertising rather than by charging for the tools.
The number is exact; its meaning is approximate. Two people with identical results can be in genuinely different situations, which is why this is a screening tool rather than a diagnostic one.