Walking Calorie Calculator

Your details

Your body weight. Heavier walkers burn more calories per step.
lb
Weight of any pack, vest, or load you carry. Leave 0 for unloaded walking.
lb
Your average walking speed. Brisk is the pace at which you can hold a conversation with slight effort.
Total walking time in minutes.
min
Slope of the surface as a percentage. Positive = uphill, negative = downhill, 0 = flat. On a treadmill this is the incline setting.
%
How many times per week you walk at this pace. Used to project weekly and 12-week calorie burn.
days
Calories burnedModerate activity
241kcal

Total energy burned during this walk session

Fat burned0.07
Distance covered2.61
Approximate steps5,040
Effective MET4.3
Weekly burn (projected)1,207kcal
4.3 METs
Light<3Moderate3-5Vigorous5-7.5Very hard7.5+
Calories (kcal)241
Weekly burn (kcal)1,207

This walk burns about 241 kcal.

  • At a brisk pace for 45 minutes you cover about 2.61 mi.
  • That is roughly 5,040 steps - on the way toward the 10,000-step goal.
  • Burning 241 kcal is equivalent to about 0.07 lb of body fat.
  • If you do 5 sessions like this per week, you burn about 1207 kcal weekly, or roughly 8.2 lb of fat per year from walking alone.

Next stepConsider interval walking (alternating fast and easy paces) to push calorie burn higher without extra time.

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