CalcFitLab

Published by the team behind Trainera, which we mention on our calculators and articles; see our methodology.

Calories Burned Walking Calculator

Calories from your steps, walking time or distance.

Step length is estimated from your height.

Calories burned

436 kcal

Above resting: 311 kcal

Distance: 7.47 km · Time: 93 min

MET 3.5 · Net calories exclude what you would burn anyway at rest.

Reviewed by the CalcFitLab Editorial TeamUpdated 2026-08-01Read our methodology

How the calories burned walking calculator works

Walking burns energy in proportion to your body weight, your pace and how long you walk. This calculator multiplies a MET value (a multiple of resting energy use) by your weight in kilograms and the time in hours, which is the standard method used in exercise science.

The MET values come from the 2011 Compendium of Physical Activities (Ainsworth et al.), which lists level-ground walking at about 2.8 MET for a slow stroll at 3.2 km/h, 3.5 MET at a moderate 4.8 km/h and 5.0 MET at a fast 6.4 km/h.

In steps mode, your step length is estimated from your height (about 41% of it), which turns steps into distance and then into time at the pace you pick. For a 180 cm, 80 kg adult, 10,000 steps at a moderate pace is roughly 7.5 km and about 440 kcal in total, of which around 310 kcal is above what you would burn sitting still.

  • The total figure includes your resting burn. Use the 'above resting' number when you want the extra calories the walk added.
  • Walking uphill, carrying a load or walking on sand raises the cost well above these flat-ground values.
  • Fitness trackers often estimate higher totals. Treat any single number as a guide and judge progress by your weight trend over two to three weeks.

Related guides

Frequently asked questions

For most adults, 10,000 steps covers 6.5 to 8 km and burns roughly 300 to 500 kcal in total, depending on body weight and pace. A heavier person or a faster pace burns more.
Yes, a little. MET rises faster than speed, so a brisk pace burns slightly more per kilometre and a lot more per minute. Very slow walking is the least efficient way to burn calories per hour.
A MET (metabolic equivalent of task) is a multiple of your resting energy use. 1 MET is about 1 kcal per kilogram of body weight per hour, so a 3.5 MET walk burns about 3.5 kcal per kg per hour.

Further reading on Trainera

In-depth guides from Trainera, the coaching app that sponsors this site.