Example 1
- Mass: 70 kg
- Time: 60 min
- MET: 3.5
245 kcal
70 kg, 60 min, 3.5 MET: 245 kcal, a standard walk.
Walking calorie calculator
Type weight, minutes, and walking pace from the list. The calculator multiplies MET by kilograms by time in hours. Seventy kilograms, 60 minutes, and moderate 3.5 MET give 245 kcal.
kcal = walking MET × kg × (min / 60). MET: 2 / 3.5 / 4.5 / 5.5. Steps and distance: steps calculator.
Result
Weight (kg), Time (minutes), Intensity (est. MET) and Height (cm). Calories burned shows up here.
How it works
Walking calories use time, not a step count. The formula is MET × kg × minutes / 60. Moderate walking is 3.5 MET: 70 kg and 60 minutes give 245 kcal, because 3.5 × 70 × 1 = 245. The same 70 kg and 30 minutes give 123 after rounding 122.5. Brisk 4.5 MET at 80 kg for an hour is 360. Fast 5.5 MET at 70 kg for an hour is 385.
Someone comes back from an hour with the dog, someone from twenty minutes to the store. The MET list: slow 2, moderate 3.5, brisk 4.5, fast 5.5. That is a Compendium estimate, not GPS and not a lab test. Grade, a stroller, and wind change the real cost. 60 kg, 45 minutes, and slow 2 MET give 90, small next to lunch.
Type mass and minutes, pick pace, then Calculate. The default is moderate 3.5. US mode reads pounds and returns to kilograms with 0.453592; the same minutes yield the same kcal after you convert mass. An optional Mifflin profile (height, age, sex, PAL) shows what slice of TDEE the walk ate. Without a profile you see session kcal and kcal per minute.
The steps calculator multiplies steps by stride and sketches kcal as kg × km × 0.5. Cadence is not an input here. 10,000 steps at 76 cm and 70 kg is 266, a different formula than 245 from an hour. Running on CalcBoxer uses kg × km × 1.03 and does not take minutes. Any table MET you type lives on the calories-burned page.
Blank mass or blank minutes does not pretend you walked. The calculator waits for both numbers greater than zero. 90 kg, 90 minutes, and 3.5 MET give 473 after rounding 472.5. 55 kg and 20 minutes at 3.5 MET give 64.
Treat 245 as the order of an hour of walking, not a promise from the scale. Type 70, 60, and moderate, and check 245. Then switch to brisk 4.5 at 80 kg to see 360. A MET estimate does not replace a VO2 mask.
How to use
- Type mass and walking minutes, in kg or lb from the switch. For example 70 kg and 60 minutes.
- Pick pace: 2 MET slow, 3.5 moderate, 4.5 brisk, 5.5 fast. The default is 3.5.
- Click Calculate. 70 kg, 60 min, and 3.5 MET give 245 kcal. 30 min at the same numbers gives 123.
- Leave the TDEE profile blank when the session number is enough. Mifflin appears only after height, age, sex, and PAL.
- If you have steps instead of minutes, open the steps calculator. Distance from stride lives there, not MET.
Formula
kcal = walking MET × kg × (min / 60)
MET: 2 / 3.5 / 4.5 / 5.5. Steps and distance live on the steps calculator page.
Walking MET and kcal from minutes
Walking multiplies a list MET by kilograms and hours. 70 kg, 60 minutes, and moderate 3.5 MET is 245 kcal; 30 min at the same numbers is 123.
- MET
- Metabolic equivalent, the pace rung: 2 slow, 3.5 moderate, 4.5 brisk, 5.5 fast. 3.5 × 70 × 1 = 245 for an hour of walking.
- kcal
- Session burn: MET × kg × (min / 60). An hour at 3.5 and 70 kg is 245; half an hour is 122.5, shown as 123 after rounding.
Examples
Example 2
- Mass: 70 kg
- Time: 30 min
- MET: 3.5
123 kcal
70 kg, 30 min, 3.5 MET: 123 kcal, half the time, rounded from 122.5.
Example 3
- Mass: 80 kg
- Time: 60 min
- MET: 4.5
360 kcal
80 kg, one hour, brisk 4.5 MET: 360 kcal.
Example 4
- Mass: 60 kg
- Time: 45 min
- MET: 2
90 kcal
60 kg, 45 min, slow 2 MET: 90 kcal, small next to lunch.
Example 5
- Mass: 90 kg
- Time: 90 min
- MET: 3.5
473 kcal
90 kg, 90 min, 3.5 MET: 473 kcal after rounding.
Example 6
- Mass: 70 kg
- Time: 60 min
- MET: 5.5
385 kcal
70 kg, one hour, fast 5.5 MET: 385 kcal.
Example 7
- Mass: 75 kg
- Time: 40 min
- MET: 4.5
225 kcal
75 kg, 40 min, 4.5 MET: 225 kcal.
Example 8
- Mass: 55 kg
- Time: 20 min
- MET: 3.5
64 kcal
55 kg, 20 min, 3.5 MET: 64 kcal.
Frequently asked questions
Where does 245 kcal at 70 kg and an hour come from?
3.5 × 70 × 1 = 245. Default moderate walking. A different pace changes MET, not mass. Fast 5.5 MET at 70 kg for an hour is 385.
Can I type steps instead of minutes?
No. This page uses time and MET. Multiply steps on the steps calculator, formula steps × stride.
Why do 30 min show 123, not 122.5?
Rounding to 1 kcal. 3.5 × 70 × 0.5 = 122.5 goes up.
Is 2 MET a coffee stroll?
In this calculator 2 is slow walking. Coffee, a stroller, and talk are not in the formula. 60 kg and 45 min at 2 MET give 90.
Is this phone GPS?
No. There is no distance. You have minutes and one of four MET values. A Compendium estimate, not a map trace.
What if mass or minutes is missing?
The calculator asks for both numbers greater than zero. It does not show 0 kcal as if you skipped the walk.
Why a TDEE profile on a walk?
To show a percent of the day when you give Mifflin and PAL. Without a profile you only see session kcal.
Does US convert the 70 kg example to pounds?
The switch reads pounds, then returns to kg with 0.453592. The same minutes yield the same kcal after you convert mass.
Is 5.5 MET a run?
In this calculator 5.5 is fast walking. Running with kilometers is on the running-calorie page, formula kg × km × 1.03.
Is 245 kcal a lab measurement?
No. It is a MET × kg × hours estimate. A VO2 mask and road grade would give a different number. Treat 245 as the order of an hour, not a lab test.
Knowledge sources
MET is the metabolic equivalent of task. The calculator multiplies walking MET, minutes and mass.
- Wikipedia — metabolic equivalent of task
- CDC — physical activity basics
- WHO — physical activity fact sheet
Page updated in 2026.