Introduction

This calculator predicts the calories burned by walking various distances at a variety of speeds for walkers of different weights. It takes factors such as elevation, backpack weight, and the walker's age into account and also estimates weight loss due to the walk.

Walking for exercise is very common. In addition to race walkers and those using walking to lose weight, walking is used by many runners as an alternative or supplement to running. Its low-impact nature means it's particularly suitable when carrying an injury, or just when a break is needed from running. It's also really useful for warming up, cooling down, and as an alternative to standing around while recovering between reps.

Those who walk a lot for work or other reasons may wish to take the energy expenditure into account when planning diet or meals and increase their intake of calories accordingly.

Weight loss

Despite being a low-level aerobic activity, walking is an excellent way to lose weight. Its low-impact nature and the fact that no special skills or equipment are needed make it an ideal exercise for those wishing to burn extra calories.

If walking forms part of a weight-loss plan, then it's really useful to be able to estimate calorie burn so that adjustments to diet can be made, and a calorie deficit achieved. This is important not only so that you can ensure walking volume is high enough, but also so that any increases or decreases in food intake are appropriate.

As with all forms of exercise used to help weight loss, the best plan of action is to proceed slowly to ensure that health is maintained. Rapid weight loss can also have adverse effects on energy levels, muscle volume, strength, and performance.

Weight gain

If you're trying to gain weight then it's important that any extra activity is accounted for so that extra calories can be taken in to compensate. People often don't take walking into account when considering overall exercise volume, but if you're doing significant amounts then it's really important to consider its impact.

Weight maintenance

Those who are happy with their weight may find it useful to work out how many calories they are burning by walking each day so that they can adjust their diet accordingly.

Fuelling

Since walking is a relatively gentle activity people tend not to see it necessary to prefuel before or refuel after a walk. However, for long walks it can be useful to do so. Walking has the benefit that it's easy to eat while on the go, or to stop for a short break and have a snack. Understanding the energy requirements of walking enables the walker to prepare for the activity in advance.

Running Calorie Calculator

METs

The predictions made by this calculator are based on METs, Metabolic Equivalent of Task. METs are a common method of determining how much energy is expended by performing various activities. The activity type, the person's weight, and the activity's duration are all used to determine energy use. A single MET is roughly the amount of energy used by sitting down and relaxing. This baseline is used to work out the METs for other activities. As an example, walking at 3 mph requires roughly 3.5 times as much energy than sitting down. Thus, walking at 3 mph is equivalent to 3.5 METs.

METs and Calories (kcal)

Conversion from METs to calories (kcal) is achieved as follows:

Calories (kcal) = activity (METs) x weight (kilograms) x duration (hours)

The number of calories (kcal) used for a 3.5 MET activity performed for 2 hours by a person weighing 80 kilograms is:

3.5 x 2 x 80 = 560 calories

Walking METs

For walkers under 60 we make use of the 2024 Compendium of Physical Activities Reference List for Walking in order to calculate METs used for walking at different speeds.

Where walking METs are not available for a certain speed, we use linear interpolation to derive an appropriate MET value.

Older Adults and Walking

For adults over 60, we use the 2024 Older Adult Compendium. This is a 2024 addition to the compendia and accounts for the observation that calorie burn is different in older adults due to factors such as a reduction of lean body mass, less efficient metabolism, and a general reduction of health. An older walker will typically burn more calories than a younger walker for the same walking pace and distance.

Hill walking and Calories

The calculator allows you to estimate the effect of walking up and down hills on calorie burn.

Most walks are completed as a loop, in which case the overall uphill and downhill elevation will be equivalent. An obvious exception to this is when walking on a treadmill and the grade is set to a fixed uphill value for the entirety of the walk. Unless specified with the "consider uphills only" we assume that the overall uphill climb is equivalent to the overall downhill climb.

There is only one estimate of METs provided for downhill walking in the Compendium:

Walking, 2.5 mph, downhill

This value is derived from two studies. The first is research examining energy expenditure of hunter-gatherer-horticulturalists in Peru and for our purposes includes vague terms, such as "walking up forest paths" with no reference to speed to slope; the second is research investigating energy and nutrient intake and energy expenditure of New Guineans, and also includes ill-defined terms, such as "walking around", again with no reference to actual speeds or inclines.

Several values for uphill walking are provided in the compendium, but they typically use ranges of paces and grades, or categories rather than fixed speeds. For example:

Climbing hills, no load, 6 to 10% grade, moderate-to-brisk pace

As such, we don't consider the Compendium provides enough detail to facilitate an estimate the effect of hills on calorie requirements when walking.

However, the Load Carriage Decision Aid (LCDA) walking equation comes to our rescue. This is an equation developed by aggregating data from 11 separate studies. The rather complex equation derived from this research is:

EE = 1.44 + 1.94S0.43 + 0.24S4 + 0.34SG(1 - 1.051 - 1.1G + 32)

where

EE = Energy Expenditure in watts per kilogram
G = Grade, expressed as a percentage
S = speed in meters per second

The result of this equation, energy expenditure, is expressed in watts per kilogram, and watts are measured as joules per second. So, we can find overall energy requirements by multiplying by weight in kilograms and walk time in seconds:

joules = EE x weight in kilos x walk time in seconds

Then we have energy requirements in joules, so it's a simple conversion to kilojoules or kilocalories for an understandable measure of calorie use.

Plugging in real values to the equation reveals that the extra calorie burn from walking uphill is almost completely offset by the reduction in calories from walking downhill.

For example, if a 170 lb (77 kg) person walks 10 miles (16 km) at 3 miles per hour (4.8 kph) then according to this equation they will burn about 942 kilocalories (4,080 kilojoules).

If we add an elevation gain of 1600 feet (488 meters), which would be quite a hilly walk, the equation determines that the uphill component adds 225 kcal (941 kilojoules) to the estimate, but the downhill component removes 157 kcal (657 kilojoules) from the walk. This means a net increase of just 68 kcal (285 kilojoules).

Not much!

Nordic walking

Nordic walking is a form of fitness walking that uses specially-designed poles (similar to ski poles) to engage the upper body with each step. It was originally developed as an off-season training option for cross-country skiers, since it transforms a regular walk into a full-body workout by including the arms, shoulders, chest, and core.

Compared to normal walking, Nordic walking burns more calories, improves posture, and reduces stress on the lower joints, making it popular for both fitness enthusiasts and those looking for a low-impact aerobic workout.

The compendium has separate entries for Nordic walking, and we use these to calculate calorie burn.

Unfortunately, the older adult compendium only includes one entry for Nordic walking, and this entry doesn't include a speed. To calculate Nordic walking calorie burn for over 60s, we combine regular walking and Nordic walking entries from the compendia.

Carrying a backpack

Carrying extra weight when walking will have an impact on calories burned: the greater the weight, the greater the energy used. The calculator offers the option to add the weight of any load, and it's simply added to your body weight and included in the calculation.

Hiking vs. Walking

Whether an activity is considered hiking or walking if often a matter of opinion. However, hiking typically involves walking in nature (think trails, forests, mountains), carrying a backpack and other gear, and using hiking boots.

If you're a hiker then consider using our hiking calorie calculator instead.

Treadmill walking vs. walking outside

Treadmill walking places different demands on the body according to the speed, and this is reflected by separate entries in the compendium.

If your walk is on a treadmill then we suggest using our treadmill calorie calculator instead.

We estimate fat burn from your walk by assuming that 3,500 calories is equal to about one pound of fat:

Weight loss (lbs) = calories ÷ 3,500

or in metric:

Weight loss (kg) = kilojoules ÷ 32,217

For example, if somebody weighing 200 pounds walks 8 miles over 2.5 hours they will burn through about 865 kcal / 3,620 kJ and therefore lose approximately:

865 ÷ 3,500 ≈ 0.25 lbs

or in metric:

3,263 ÷ 32,217 ≈ 0.11 kg

Do note that weighing yourself before and after a walk is a highly unreliable means of establishing weight loss, since home scales are typically not accurate enough to measure such small losses and these will be far outweighed by factors such as fluid loss through sweat and variations in food and fluid intake.

Weight

Enter your weight in pounds, kilograms, or stones and pounds. Your weight will impact your energy requirements, with greater weights requiring more energy.

Backpack Weight

Enter your backpack weight in pounds or kilograms. The extra weight of a backpack will make the walk more demanding and result in a greater calorie burn.

Distance

Specify how far you walked in miles, kilometers, or meters. Longer walks use up more calories.

Duration/Pace

Enter the walk duration or the pace you walked at in miles per hour, kilometers per hour, minutes per mile, or minutes per kilometer. Faster and longer walks have a greater impact on calorie burn.

Age

Check the "Over 60" checkbox if appropriate. Older adults tend to burn more calories for similar walking speeds, distances, and durations.

Elevation

If your walk involves hills you can specify the elevation gain in either feet or meters. You can also specify a treadmill grade or an angle in degrees. Hilly walks require more energy.

Hill Options

If the walking route only includes uphill walking then check the "Uphill only" checkbox. If this isn't checked then the calculator assumes that the route includes both up and downhills and accounts for the fact that downhill walking is less demanding than uphill walking.

Nordic Walking

If you've been walking with ski poles (Nordic walking) then check this checkbox. Walking with ski poles is more demanding than walking without, so Nordic walking burns more calories than regular walking.

Types of Walks

Useful tools

Weight vs. pace calculator. Discover how much faster you could run by losing weight.

BMI Calculator. Determine your healthy range.

Other calorie calculators

Calorie calculator for hikers. A specialized calculator for the peculiarities of hiking.

Calorie calculator for runners. Includes hill, age and backpack options.

Treadmill calorie calculator. Including curved treadmills.

Calorie calculator for cyclists. An outdoor cycling calculator with climb options.

Stationary bike calorie calculator. A specialized calculator for indoor bikes, based on riding intensity and power.

Calorie calculator for swimmers. With popular strokes and water activities.

Calorie calculator for rowers. A calculator for ergometers based on rowing intensity, power output, or split time.

Further reading

2024 Compendium of Physical Activities

2024 Compendium of Physical Activities Reference List for running activities

2024 Compendium of Physical Activities for Older Adults

Energy costs of human activities in adults aged 60 and older

2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities

A brief history of the Compendium of Physical Activities