Calories Burned Walking Calculator
Work out how many calories you burn on a walk from your weight, pace and how long you go for. It uses MET (metabolic equivalent) values, so a brisk walk counts for more than a stroll — just like the NHS counts brisk walking towards your weekly activity.
Calories burned walking
From weight, pace and time. MET-based.
An estimate from MET × weight × hours. Real burn varies with fitness, terrain and load — see NHS — exercise.
How many calories does walking burn?
Walking is one of the simplest ways to burn extra calories, and how many you burn depends mostly on your weight and how brisk the walk is. The standard method uses MET values (metabolic equivalents): a slow stroll is about 3.0 MET, an average walk 3.5, a brisk walk 4.3 and a fast or uphill walk 5.0 or more. The formula is calories ≈ MET × weight in kg × hours.
A 70 kg adult walking briskly (4.3 MET) for 30 minutes burns about 150 calories. Over a full hour that's roughly 300 calories. As a rule of thumb, walking burns about 40–50 calories per kilometre.
Calories burned per 30 minutes by pace
| Pace | 60 kg | 75 kg | 90 kg |
|---|---|---|---|
| Slow stroll (3.0) | 90 | 113 | 135 |
| Average (3.5) | 105 | 131 | 158 |
| Brisk (4.3) | 129 | 161 | 194 |
| Fast/uphill (5.0) | 150 | 188 | 225 |
Calories for 30 minutes = MET × kg × 0.5. Figures rounded.
Walking and the NHS activity target
The NHS recommends at least 150 minutes of moderate activity a week, and a brisk walk counts — that's a pace where you can still talk but not sing. Walking 10,000 steps (about 5 miles) burns roughly 300–400 calories for a typical adult, though any increase in daily walking helps. To turn your steps into distance, use the steps to miles calculator, and to set a realistic daily target see the daily step goal calculator.
It's an estimate, not a measurement. MET tables are population averages. Your real burn depends on fitness, terrain, the weight you carry and even the weather. Treat the number as a useful guide for planning, not an exact calorie debit.
Frequently asked questions
How many calories do you burn walking?
A 70 kg adult burns roughly 250–300 calories an hour at a brisk 3–4 mph. It depends on weight and pace: heavier people and faster, more uphill walks burn more. As a rule of thumb, walking burns about 40–50 calories per kilometre.
How is calories burned walking calculated?
Calories ≈ MET × weight in kg × hours. MET is the metabolic equivalent — about 3.0 for a slow walk, 3.5 average, 4.3 brisk and 5.0+ fast or uphill. This calculator picks the MET from your chosen pace.
How many calories does walking 10,000 steps burn?
Around 10,000 steps is roughly 5 miles or 8 km, burning about 300–400 calories for a typical adult depending on weight and pace. It's a useful target but not a magic number.
Does walking faster burn more calories?
Yes. A brisk walk has a higher MET than a stroll, so you burn more per minute. Walking uphill or carrying a load raises the rate too. The NHS counts brisk walking as moderate-intensity exercise.
Is walking good for weight loss?
Walking is an easy way to burn extra calories and support weight management, especially with a healthy diet. The NHS recommends at least 150 minutes of moderate activity a week, and brisk walking counts.