Walking calorie calculator.
Estimate the calories you burn on a walk. Enter your weight, the distance and the time, and the calculator uses your walking speed and the MET formula.
Your walk
LiveCalories use the MET formula: MET times weight in kg times hours. A brisk walk burns more per minute than a stroll, and heavier walkers burn more.
Calories burned
221
on this walk
An estimate; real burn varies with terrain, pace and fitness. Not medical advice. Calculations run in your browser; nothing you enter is stored.
How it works
Weight, distance and the MET
Calories burned walking come from the MET formula: a MET value for the effort, times your weight in kilograms, times the time in hours. The calculator finds your speed from the distance and time and turns it into a walking MET.
Body weight is the main factor, and a brisk pace raises the MET. Walking 3 miles in 45 minutes, a 4 mph pace, burns roughly 220 calories for a 160 lb person.
Reference
Calories per mile by weight.
Rough calories burned per mile of walking at an easy pace, by body weight.
| Weight | Calories / mile |
|---|---|
| 120 lb | 60 |
| 140 lb | 70 |
| 160 lb | 80 |
| 180 lb | 90 |
| 200 lb | 100 |
The full guide
The complete guide to walking calories.
How the burn is worked out, what changes it, and how walking fits into weight loss.
How walking calories are calculated
The standard method is the MET formula: calories equal the MET value for your pace, times your weight in kilograms, times the duration in hours. Walking METs run from about 3 for a slow pace up to 5 for a brisk one.
This calculator finds your speed from the distance and time you enter, converts it to a walking MET, and uses your weight to give the calories.
What changes the burn
Body weight is the largest factor, then distance. Pace matters too, since a brisk walk has a higher MET, and hills, soft ground and carrying weight all add to it.
Roughly, walking burns about half the calories per mile that running does, because you move more slowly and with less impact.
Walking for weight loss
Walking is gentle and sustainable, which makes it easy to do daily. A few miles adds a useful number of calories, and combined with a sensible deficit it supports steady fat loss.
Because the burn is modest per minute, walking works best as a consistent habit rather than a quick fix, and it pairs well with watching your intake.
Reading the estimate
Treat the figure as a good estimate rather than an exact number, since formulas assume an average efficiency. Use it to compare walks and track trends.
For the bigger picture, combine it with the calorie and TDEE calculators to see how a walk fits your day.
The formula
MET times
weight.
Calories equal MET times weight in kilograms times hours. Walking METs rise with a brisker pace.
Try steps to calories ›# Calories burned walking
calories = MET × weight_kg × hours
MET = (0.1 × m/min + 3.5) / 3.5
# worked example
160 lb, 3 mi, 45 min → about 221 calQuestions
Walking questions.
How many calories does walking burn?
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It depends mainly on your weight and distance. A 160 lb person burns roughly 80 calories a mile walking, so a 3 mile walk is around 220 to 240 calories. Enter your numbers above for an estimate.
How are walking calories calculated?
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With the MET formula: calories equal the MET value for your pace, times your weight in kilograms, times the time in hours. The calculator finds your speed and MET from the distance and time.
Does walking faster burn more calories?
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Per minute, yes, because a brisk walk has a higher MET. Over a set distance the difference is smaller, but a faster pace still raises the total a little.
How does walking compare with running?
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Walking burns roughly half the calories per mile that running does, because it is slower and lower impact. It is easier to sustain, which is its main advantage.
Is this walking calorie calculator free?
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Yes. It is completely free with no sign-up, and every calculation runs locally in your browser, so nothing you enter is stored or sent anywhere.
About the developer
Jean Borg
Jean builds and maintains every calculator on freecalculators.pro from Malta, with a focus on tools that are fast, free and show their working. The walking calorie calculator uses the standard MET formula and is for general information, not medical advice.