How the calculator works it out
Calories come from three things: how hard the walk is (its MET value), how much you weigh and how long you walk. The MET value is read from the walking table of the 2024 Adult Compendium of Physical Activities, picked by your speed and the incline.
Calories = MET × weight in kg × hours
Calories above resting = (MET − 1) × weight in kg × hours
Weight in kg = pounds × 0.45359237
The MET values used
| Walking | METs | Compendium code |
|---|---|---|
| Under 2.0 mph, strolling | 2.3 | 17151 |
| 2.0 to 2.4 mph, slow | 2.8 | 17152 |
| 2.5 mph | 3.0 | 17170 |
| 2.8 to 3.4 mph, moderate | 3.8 | 17190 |
| 3.5 to 3.9 mph, brisk | 4.8 | 17200 |
| 4.0 to 4.4 mph, very brisk | 5.5 | 17220 |
| 4.5 to 4.9 mph | 7.0 | 17230 |
| 5.0 to 5.5 mph | 8.5 | 17231 |
| Uphill, 1 to 5% grade, moderate to brisk | 5.3 | 17034 |
| Uphill, 3 to 5% grade, 4.0 to 5.0 mph | 10.0 | 17037 |
| Uphill, 6 to 10% grade, moderate to brisk | 7.0 | 17035 |
| Uphill, 11 to 20% grade, slow to moderate | 8.8 | 17036 |
| Uphill, 5 to 20% grade, very slow (under 2 mph) | 5.0 | 17032 |
Speeds between two rows use the lower row, so 2.6 mph counts as 2.5 mph. The hill rows describe pace only loosely, so on an incline the calculator uses the hill value or the flat value for your speed, whichever is higher. A fast walk up a gentle 2% slope, for example, is never scored below the same speed on the flat.
Worked example: 30 minutes at 3 mph
A 160 lb person weighs 160 × 0.45359 = 72.57 kg. Walking at 3 mph on flat ground is 3.8 METs (code 17190). Half an hour burns 3.8 × 72.57 × 0.5 = 137.9 calories, of which 2.8 × 72.57 × 0.5 = 101.6 are above what they would burn sitting still. They cover 1.5 miles, so about 92 calories a mile. Put the treadmill at a 4% incline and the Compendium row becomes 17034 at 5.3 METs: 5.3 × 72.57 × 0.5 = 192.3 calories.
Limits
- MET values are averages from studies of adults. Your own cost can differ with fitness, body build and how you walk.
- The rows assume a firm surface with no load. Sand, snow, a backpack or a stroller all cost more.
- Going downhill is not covered here. The calculator stops at 5.5 mph and a 20% grade, where the walking rows used end.
- To turn a step count into a distance first, try the steps to miles calculator.
Questions people ask
How many calories does a 30-minute walk burn?
For a 160 lb person walking 3 mph on flat ground, about 138 calories: 3.8 METs × 72.6 kg × 0.5 hours. A heavier person burns more and a lighter person less, and a faster pace or a hill raises it. Enter your own weight, pace and time for your number.
Does walking on an incline burn more calories?
Yes, a lot more. The same 30 minutes at 3 mph for a 160 lb person goes from about 138 calories on the flat to about 192 at a 1 to 5% grade and about 254 at 6 to 10%, using the Compendium hill values. Set the incline to your treadmill setting or the grade of your route.
What is a MET?
A MET (metabolic equivalent) compares an activity with sitting still. One MET is roughly the energy you use at rest, so walking at 3.8 METs uses about 3.8 times as much. The Compendium of Physical Activities lists measured or estimated MET values for hundreds of activities, and calories are MET × weight in kg × hours.
Why is my fitness tracker number different?
Trackers use their own formulas, often with heart rate, and some show total calories while others show only the extra calories above resting. This calculator shows both. The total includes what you would have burned sitting still; the "above resting" line takes that out, using (MET − 1).
Is walking a mile the same calories as running a mile?
No, running a mile burns more. At 3 mph a 160 lb person burns about 92 calories a mile walking flat ground. This calculator covers walking up to 5.5 mph, where the Compendium walking rows end.
How accurate is this?
It is an average for adults, so your own number can be higher or lower by a fair margin. The Compendium values describe the typical person doing the activity, and individual fitness, body composition, terrain and walking style all change the real cost. Use it to compare walks rather than to count every calorie.