Walking Calorie Calculator – MET-Based Calorie Burn
Calories Burned
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MET Value Used
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Estimated Distance
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Calorie Burn by Duration
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How Walking Calorie Burn Is Calculated
This calculator estimates calories burned during walking using Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities, the gold standard reference used in exercise science research. The formula is: Calories = MET x Body Weight (kg) x Duration (hours). MET represents the energy cost of an activity relative to rest — a MET of 3.5 means walking at that speed burns 3.5 times more calories than sitting still.
Walking speed significantly affects calorie burn. Slow walking (2.0 mph) has a MET of 2.0, while very brisk walking (4.5 mph) has a MET of 7.0 — more than three times the energy expenditure. Walking uphill also increases the MET value substantially. Body weight is the other major factor: heavier individuals burn more calories per minute at the same speed because it takes more energy to move a larger mass.
Walking is one of the most accessible forms of exercise and an excellent way to improve cardiovascular health, manage weight, and reduce stress. A brisk 30-minute walk burns approximately 100-200 calories depending on your weight and speed. The CDC recommends 150 minutes of moderate-intensity aerobic activity (like brisk walking) per week for adults, which can be broken into 30-minute sessions five days a week.
Frequently Asked Questions
How many calories does walking 10,000 steps burn?
Approximately 300-500 calories depending on weight and speed. For a 155-lb person at moderate pace, about 400 calories for 10,000 steps (roughly 5 miles).
What is a MET value?
MET (Metabolic Equivalent of Task) measures the energy cost of activities relative to rest. 1 MET = resting energy expenditure. A MET of 3.5 means the activity burns 3.5x more energy than sitting still.
Does walking speed matter for weight loss?
Yes. Brisk walking (3.5-4.0 mph) burns 40-60% more calories than slow walking. However, consistency matters most for long-term weight management.
Is walking as good as running for fitness?
Both provide cardiovascular benefits. Running burns more calories per minute, but walking is lower impact and more sustainable. The same total distance produces similar health improvements.