Calories Burned Walking Calculator

How This Calculator Works

This calculator uses your body weight, walking speed, and time to estimate calories burned using MET (Metabolic Equivalent of Task) values. MET values are scientific approximations of the energy cost of various physical activities relative to resting.

By combining your speed and time, we calculate the total energy you used, which is helpful for weight loss, step tracking, or general health awareness.

Calories Burned Walking: Sample Table

MET Values by Speed

• 2.0 mph – MET 2.0
• 2.5 mph – MET 2.8
• 3.0 mph – MET 3.0
• 3.5 mph – MET 3.5
• 4.0 mph – MET 4.3
• 4.5 mph – MET 5.0

Benefits of Walking for Calorie Burn

Walking is an accessible, low-impact, and safe form of cardiovascular exercise. It is easy to maintain, reduces injury risk, and burns a moderate amount of calories. Walking after meals also improves blood sugar control and digestion.

Tips to Increase Calories Burned

• Increase walking pace to raise MET and intensity
• Add inclines, stairs, or trails for resistance
• Wear a weighted vest for added challenge (safely)
• Use walking poles to engage the upper body
• Walk for longer durations (45–90 min)

FAQ: Calories Burned from Walking

How many calories do I burn walking 1 mile?

Depending on your weight and pace, you can burn approximately 60–120 calories per mile. Heavier walkers burn more.

Is walking enough for fat loss?

Yes, especially when paired with a calorie-controlled diet. Walking regularly (30–60 minutes daily) contributes significantly to a calorie deficit over time.

What burns more: walking or running?

Running burns more calories per minute. However, walking is more sustainable and less stressful on joints—making it suitable for longer durations and consistent daily activity.

Should I track steps or time?

Both work. Time-based tracking (e.g., 30–60 minutes/day) is often easier. But steps can help you stay motivated—aim for 7,000–10,000 daily if weight loss is the goal.

Can I lose weight just by walking?

Yes. If you burn more calories than you eat, you’ll lose weight. Walking helps create that deficit sustainably without drastic effort or restriction.

Conclusion

Walking is one of the most underrated calorie-burning activities. It’s accessible, joint-friendly, and easily fits into your lifestyle. Whether your goal is to lose weight, maintain fitness, or simply stay active—understanding your calorie burn helps you walk with purpose. Use this calculator regularly to monitor your effort and keep moving forward, one step at a time.