The number of calories you burn walking depends on your weight, walking speed, and duration. On average, a person burns about 300-400 calories per hour of brisk walking. For example, a 70 kg person walking at a moderate pace (4.8 km/h) for 60 minutes will burn approximately 210 calories. This calculator uses the MET (Metabolic Equivalent of Task) formula to give you a precise estimate.

MET stands for Metabolic Equivalent of Task. It is a unit used to estimate the amount of energy (calories) expended during physical activity. One MET is defined as the energy it takes to sit quietly at rest. Walking at a moderate pace is about 3.0 METs, meaning you are burning three times as many calories as you would at rest. The formula is: Calories = MET × Weight (kg) × Time (hours).

On average, there are about 1,250 to 1,500 steps in a kilometer, depending on your stride length. A common estimate used in fitness tracking is 1,300 steps per kilometer (or roughly 2,000 steps per mile). Taller individuals with longer strides will take fewer steps to cover the same distance, while shorter individuals will take more.

Yes, walking speed significantly affects calorie burn. The faster you walk, the more energy your muscles require, which increases your MET value. For example, a casual stroll (3 km/h) has a MET of 2.0, while power walking (7.2 km/h) has a MET of 7.0. This means power walking burns more than three times as many calories per minute as a casual stroll.

To burn 500 calories, the time required depends on your weight and speed. For a 70 kg person walking at a brisk pace (5.6 km/h, 4.0 METs), it would take approximately 107 minutes (1 hour and 47 minutes) to burn 500 calories. If you increase your speed to a power walk (7.2 km/h, 7.0 METs), it would take about 61 minutes.

Yes, walking is an excellent, low-impact exercise for weight loss. While it may not burn as many calories per minute as running, it is sustainable, easy on the joints, and can be done daily. Walking also helps regulate blood sugar levels and reduces stress, which can prevent cortisol-induced fat storage. Consistency is key: a daily 45-minute brisk walk can create a significant calorie deficit over time.

Walking calorie calculators provide a highly accurate estimate based on established scientific MET values. However, individual calorie burn can vary based on factors like age, gender, muscle mass, terrain, and wind resistance. For the most accurate tracking, use a heart rate monitor or a fitness tracker that accounts for your individual biometrics and real-time exertion.

A 30-minute walk burns approximately 100 to 200 calories for most adults. Specifically, a 70 kg person walking at a moderate pace (4.8 km/h) will burn about 105 calories in 30 minutes. If they increase to a brisk pace (5.6 km/h), they will burn around 140 calories in the same time frame.