What this calculator does
This Walking Calorie Burn Calculator estimates how many calories (kcal) you burn while walking, along with the distance you cover. You pick a walking pace from a dropdown, enter your body weight in kilograms, and enter how long you walked in minutes. The pace options are expressed as METs (metabolic equivalents) drawn from Japan's Ministry of Health, Labour and Welfare "Physical Activity Standards for Health 2013," but the calorie formula itself is universal, so the tool works for anyone.
How to use it
1. Choose your walking speed - each option shows the pace in m/min and km/h plus its MET value. 2. Enter your body weight in kg. 3. Enter your walking time in minutes. The calculator returns the calories burned and the distance walked.
The formula explained
Calories are calculated as: $$\text{Calories} = \text{MET} \times \text{Weight (kg)} \times \frac{\text{Time (min)}}{60} \times 1.05$$ Because you enter time in minutes, the tool converts it to hours by dividing by 60. The 1.05 constant is the standard amount of energy in kcal used per MET, per kilogram of body weight, per hour. Distance is simply the pace in meters per minute multiplied by the number of minutes walked.
Worked example
Walking at 67 m/min (4.0 km/h, 3.0 METs), weight 60 kg, for 50 minutes: time in hours = \(50 / 60 = 0.8333\) h. $$\text{Calories} = 3.0 \times 60 \times 0.8333 \times 1.05 = 157.5 \text{ kcal}$$ Distance = \(67 \times 50 = 3350\) m.
FAQ
Is this an exact figure? No - it is an estimate. MET values include your resting metabolism (about 1 MET at rest), so the "extra" calories above rest are slightly lower than the gross figure shown here, which follows the standard convention.
How many calories equal one kilogram of body fat? Roughly 7,200 kcal is often used as a rule of thumb for diet planning. This is context only and is not part of the calculation.
Why is weight in kilograms only? The MET-based formula is defined per kilogram. Convert pounds to kilograms by dividing by 2.205 before entering.
