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Walking Calorie Calculator

Just enter your weight, walking time, and pace (intensity) to automatically estimate the calories burned while walking. Also shows reference equivalents in bowls of rice and grams of body fat.

Input

Estimate the calories burned while walking from your weight, walking time, and pace (intensity). METs are representative values, so treat the result as a reference only.

kg
min
Walking pace (intensity)

Result

Estimated calories burned (Normal (about 5 km/h))

110kcal

About 0.5 bowls of rice / about 15 g of body fat

METs used

3.5 METs

Time

30 min

Weight

60.0 kg

How it works

  • Calories burned are calculated with the common simplified formula "METs x weight (kg) x time (hours) x 1.05". It is a rough estimate that includes your resting metabolism.
  • METs express exercise intensity as a multiple of your resting metabolic rate. Because walking intensity changes with pace, you can choose from slow (about 4 km/h) 3.0, normal (about 5 km/h) 3.5, brisk (about 6 km/h) 4.3, and very brisk (about 7 km/h) 5.0.
  • The METs values are reference figures based on tables such as the National Institute of Health and Nutrition's METs table for physical activity. Actual calories burned vary with body size, walking form, slope of the surface, temperature, and more.
  • As a reference conversion, the result also shows "how many bowls of rice" and "how many grams of body fat" assuming one bowl of rice is about 234 kcal and 1 g of body fat is about 7.2 kcal. These are only rough estimates.
  • Walking does not reduce body fat by exactly the same amount as the calories shown. Actual weight loss is determined by the balance of total calories consumed and burned, including your diet.
  • The figures shown are reference values for health management. If you have any concerns about your condition or a chronic illness, or before greatly increasing your activity level, consult a doctor or specialist.

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