Walking Calories Calculator

How walking pace affects calorie burn

Walking calorie burn scales with both pace and duration. This calculator uses MET values that increase from a leisurely stroll to a very brisk power-walk pace, since the energy cost of walking rises faster than pace alone once you get above about 4 mph.

Walking is a low-impact way to add activity without the recovery demands of running, and it's often used as active recovery between harder training sessions. If you track steps rather than minutes, the steps to calories calculator runs the same math from a step count instead of a duration.

Where these numbers come from

The formulas and default values in this calculator are based on:

• Compendium of Physical Activities (Ainsworth et al.), MET values by walking speed

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.