Walking Calories Calculator

Estimate the calories you burn walking from your weight, speed, time and incline using the ACSM walking equation, with net versus gross calories, distance and an approximate step count. Example: a 154 lb (70 kg) person walking 30 minutes at 3 mph on flat ground burns about 121 calories.

How to use the Walking Calories Calculator

1. Enter your weight, walking time and speed.
2. Add an incline percentage if you walk uphill or on a treadmill slope.
3. Press Calculate for gross and net calories, distance and steps.

Formula and method

ACSM walking equation: VO2 (ml/kg/min) = 0.1 x speed (m/min) + 1.8 x speed (m/min) x grade + 3.5. Calories per minute = VO2 x body weight (kg) / 1000 x 5. Net calories subtract the resting 3.5 ml/kg/min.

Worked example: 70 kg, 30 min, 3 mph

Calories burned per hour walking (flat)

Does incline matter?

Yes. A 5% incline at 3 mph raises calories burned by roughly 60 to 70 percent compared with walking flat, because you also lift your body weight.

Gross versus net calories

Gross includes calories you would burn at rest during the same time. Net counts only the extra from walking, which is the figure to use when deciding how much you have “earned”.

Frequently asked questions

How many calories does walking burn?

Roughly 3 to 5 calories per minute for most adults at a normal pace.

How many calories does a 30-minute walk burn?

About 100 to 170, depending on weight and speed.

How many calories does 10,000 steps burn?

Around 400 to 500 for a 155 lb person, about 5 miles.

Does walking faster burn more?

Yes, though calories per mile rise less quickly than for running.

Does incline help?

Yes, notably.

Is this exact?

No. It is an estimate based on a validated equation.

Sources

• ACSM Guidelines for Exercise Testing and Prescription
• Compendium of Physical Activities

Related calculators

• BMI Calculator
• BMI Calculator for Women
• Calorie Calculator
• Pace Calculator
• Speed Calculator

Browse all calculators