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FITNESS · ENERGY ESTIMATE

Walking Calories Burned Calculator

Estimate walking energy expenditure from body weight, duration and a Compendium walking pace.

Method: 2024 Adult Compendium MET valuesLast updated:
YOUR DETAILS

Your walk

Choose your units, then add your weight, walking time and pace.

Walking energy inputs
Weight units

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How the estimate works

The 2024 Adult Compendium assigns standard MET values to walking speeds. The Compendium defines 1 MET as 1 kcal/kg/hour for this standard conversion.

Estimated gross kcal = MET × body weight (kg) × time (hours)

Gross energy and walking assumptions

This estimate includes the energy you would use at rest during the walk. It is not an estimate of extra “active calories.” The selected paces assume level, firm ground without a carried load. The Adult Compendium is intended for adults aged 19–59; estimates outside that population need additional caution.

Why your actual calories may differ

Standard MET values do not account perfectly for age, sex, fitness, gait, terrain, weather, body composition or individual resting metabolism. The Compendium itself cautions that it was not designed to precisely determine an individual's energy cost.

References & sources

  1. 2024 Adult Compendium of Physical Activities: Walking.
  2. Compendium unit conversions and MET definition.
  3. Compendium: limitations of standard METs for individual energy expenditure.

Sources checked and page updated on . This tool is for general educational use and is not a diagnosis or personal medical prescription.