Walking Calorie Calculator
What a walk really burns, at your weight, your pace, no wishful thinking.
Estimates use standard MET values and are a solid ballpark, not a lab measurement. Consistency beats precision here by a mile. Literally.
How this calculator works
Exercise scientists rate activities in METs, multiples of your resting burn. An easy stroll is about 2.8 METs, a brisk purposeful walk about 3.5, and a very fast pace or rolling hills around 5.0. The calculator plugs your body weight and minutes into the standard MET formula used in research, then adds a step estimate from typical cadence at each pace.
The honest caveat: any formula, and any watch, is estimating. Terrain, wind, and your individual physiology move the true number around. What the estimate is genuinely good for is comparison and planning: seeing what a daily habit adds up to across a week, which is where walking quietly earns its reputation. For the full case, and a four-week starter plan, read walking for weight loss, and see our piece on NEAT for why steps outside of workouts matter so much.
Common questions
How is the calorie number calculated?
It uses MET values, the standard unit exercise scientists use for activity intensity: about 2.8 METs for an easy stroll, 3.5 for a brisk walk, and 5.0 for a very fast pace or gentle hills. The formula multiplies the MET value by your body weight and time.
Why does my fitness tracker say something different?
Trackers estimate too, and studies find their calorie numbers can be off by 20% or more in either direction. Treat every device, including this one, as a good ballpark rather than an exact meter.
Is walking really enough for weight loss?
It can be a meaningful part of it. A daily brisk half hour is roughly 100 to 200 calories for most people, which matters over months, and walking's real superpower is that people actually keep doing it. Our walking guide covers the full case.
Does the calculator store anything?
No. It runs entirely in your browser and nothing is saved or sent anywhere.