Calorie Burn Walking Calculator
Instantly estimate how many calories you burn walking, based on your weight, pace (mph), and duration. Built around standard UK walking speeds and MET values.
Calculate Your Walking Calorie Burn
Enter your weight, walking pace, and how long you walked for to get an instant, MET-based estimate of calories burned. Great for planning walks, tracking activity, or supporting a weight-loss goal.
Walking Calorie Estimator
Fill in your details to see your estimated calorie breakdown
Typical UK walking speeds
Total time spent walking
Estimated Calorie Burn
Breakdown based on standard MET walking values
Calories Burned Per Hour by Pace
Estimated calories burned per hour of walking at each pace, for an average 70kg (11 stone) adult. Your own figure will scale with your body weight.
| Pace | Speed (mph) | MET Value | Cal/Hour (70kg) |
|---|---|---|---|
| Leisurely | 2.0 mph | 2.0 | ~147 kcal |
| Slow | 2.5 mph | 2.8 | ~206 kcal |
| Moderate | 3.0 mph | 3.0 | ~221 kcal |
| Steady | 3.5 mph | 3.8 | ~280 kcal |
| Brisk | 4.0 mph | 5.0 | ~368 kcal |
| Very Brisk | 4.5 mph | 6.3 | ~464 kcal |
| Power Walk | 5.0 mph | 8.3 | ~611 kcal |
Walking Calorie Burn FAQ
Everything you need to know about estimating and improving your calorie burn while walking.
It depends on your weight and pace. A person weighing around 70kg walking at a moderate 3mph pace burns roughly 210 to 280 calories per hour, while a brisk 4mph pace can burn 350 calories or more per hour.
Yes. Calorie burn is closely tied to walking speed through MET (Metabolic Equivalent of Task) values. A leisurely 2mph stroll has a MET of around 2.0 to 2.5, while a brisk 4.5mph pace has a MET of around 6.3, meaning it burns roughly three times as many calories in the same time.
The standard formula is Calories = MET value × weight in kilograms × duration in hours. The MET value depends on your walking pace, with faster paces having higher MET values and therefore a higher calorie burn per hour.
Walking regularly, especially at a brisk pace, contributes to the calorie deficit needed for weight loss and offers cardiovascular benefits with low joint impact. Combining consistent walking with a balanced diet is generally more effective than walking alone.