Calories Burned
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Enter your weight, speed and duration — get exact calories burned, fat grams and step count instantly.
This calculator uses Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities (Ainsworth et al., 2011).
| Speed | MET | Intensity |
|---|---|---|
| 3 km/h (1.9 mph) — slow stroll | 2.8 | Light |
| 4 km/h (2.5 mph) — easy | 3.5 | Light–moderate |
| 5 km/h (3.1 mph) — moderate | 3.9 | Moderate |
| 5.5 km/h (3.4 mph) — brisk | 4.3 | Moderate |
| 6.5 km/h (4.0 mph) — fast | 5.0 | Vigorous |
| 7.5 km/h (4.7 mph) — power walk | 6.3 | Vigorous |
| 8.5 km/h (5.3 mph) — race walk | 8.0 | Very vigorous |
| Duration | 3 km/h | 5 km/h | 6.5 km/h |
|---|---|---|---|
| 15 minutes | 49 kcal | 68 kcal | 88 kcal |
| 30 minutes | 98 kcal | 137 kcal | 175 kcal |
| 45 minutes | 147 kcal | 205 kcal | 263 kcal |
| 60 minutes | 196 kcal | 273 kcal | 350 kcal |
| 90 minutes | 294 kcal | 410 kcal | 525 kcal |
Values calculated using MET × 70 kg × hours. Individual results vary.
A 70 kg person walking 10,000 steps at a moderate pace (about 5 km/h) burns approximately 350–400 calories. The exact number depends on weight, speed, terrain and stride length.
MET stands for Metabolic Equivalent of Task. Walking at 5 km/h has a MET of ~3.9. The formula is: Calories = MET × weight (kg) × time (hours). So a 70 kg person walking 1 hour at 5 km/h burns 3.9 × 70 × 1 = 273 kcal.
Yes — significantly. Walking uphill at a 10% incline can increase calorie burn by 25–40% compared to flat ground. Use the incline option above to account for hilly terrain or treadmill incline.
At 70 kg: ~98 kcal at slow pace (3 km/h), ~137 kcal at moderate (5 km/h), ~175 kcal at fast (6.5 km/h). Heavier individuals burn proportionally more; lighter individuals burn less.
About 1,250–1,350 steps for most adults, depending on stride length and height. This calculator uses 1,312 steps/km (2,112 steps/mile) as default.
At moderate intensity, approximately 60–70% of energy comes from fat. One gram of fat stores ~7.7 kcal, so a 300 kcal walk burns about 23–27 grams of fat. The remaining energy comes from carbohydrates.