Calories Burned Calculator Walking — Chart & Formula
A 121 lb (55 kg) person walking at moderate effort (MET 3.5) burns about 193 calories in 60 minutes. This walking calculator estimates calorie burn from weight, duration, and pace so you can compare easy, moderate, and brisk walking sessions and track progress with realistic numbers.
Calories Burned Calculator Walking
For walking sessions, set intensity based on pace and terrain. Easy walking is about MET 2.0 to 2.5, moderate walking is around 3.0 to 3.5, and brisk walking typically ranges from 4.3 to 5.0 depending on speed and grade.
Calculator
Estimate calories burned from walking using weight, time, and intensity.
Calories burned chart for walking
This chart gives a quick estimate for moderate walking (MET 3.5). Use it to compare time blocks at a glance, then adjust the calculator for your exact pace, terrain, and body weight.
| Duration | 110 lb (50 kg) | 165 lb (75 kg) | 220 lb (100 kg) |
|---|---|---|---|
| 30 minutes | 92 kcal | 138 kcal | 184 kcal |
| 45 minutes | 138 kcal | 207 kcal | 276 kcal |
| 60 minutes | 184 kcal | 276 kcal | 368 kcal |
Calories burned formula
Quick take: MET is your effort level. The faster you walk or the more incline you add, the higher the MET. Multiply MET by your weight in kilograms, time in hours, and the 1.05 factor for an estimate.
Not sure on MET? Use 3.5 for a solid, steady walk. Light strolls are around 2.0 to 2.5. Brisk, purposeful walking often sits in the 4.3 to 5.0 range, especially on an incline.
Example calculation
Example: 121 lb (55 kg), 60 minutes, MET 3.5. Quick estimate: 3.5 × 55 × 1 = 192.5 kcal (about 193). With the 1.05 factor this calculator uses: 3.5 × 55 × 1 × 1.05 = 202.1 kcal (about 202).
If it is an easy walk at MET 2.3, the estimate is 2.3 × 55 × 1 × 1.05 = 132.8 kcal. Plug in your own pace and terrain to get a number that fits your walk.
FAQ
How close is this walking calorie estimate?
This is a solid estimate based on METs and body weight. Your real burn can shift with fitness, surface, hills, and how much you stop.
Which MET should I pick for walking?
Start with MET 3.5 for a comfortable, moderate pace. For 121 lb (55 kg) at 60 minutes and MET 3.5, you are around 193 calories. Easy walking is usually 2.0 to 2.5; brisk walking is often 4.3 to 5.0.
Why does body weight change calories burned?
More body mass means more energy to move, so the same walk burns more calories at a higher weight.
Can I use this for walk intervals?
Yes. For intervals, use a weighted-average MET or calculate each segment and add them up.
Resources
These sources break down walking energy use and MET predictions. If you use a wearable, compare its numbers to this estimate to calibrate what you see in real life.
Walking energy expenditure references: PubMed: Energy expenditure during level human walking, PubMed: Predicting walking METs and energy expenditure, J Appl Physiol: Energy expenditure during level human walking.