Walking Calorie
Calculate calories burned walking. MET 2.8–7.0 by speed. 30 min/day = 35% heart disease reduction. 100 cal/mile brisk. 5% incline +50%.
Walking Calorie Calculator
MET 2.8–7.0 by speed. 30 min/day = 35% heart disease ↓. 100 cal/mile brisk. 5% incline +50%.
Examples
Walk vs Run Comparison
⚠️For educational and informational purposes only. Verify with a qualified professional.
Answer Capsule: Walking METs: 2.0 mph (2.8), 3.0 mph (3.5), 3.5 mph (4.3), 4.0 mph (5.0), 4.5 mph (7.0). 30 min/day reduces heart disease risk by 35%. Brisk 3.5 mph ≈ 100 cal/mile. 5% incline adds ~50% burn.
Key Takeaways
- Cal = MET × weight_kg × duration_hours. Walking METs: 2.8–7.0 by speed
- 30 min/day walking reduces heart disease risk by 35%
- Brisk 3.5 mph walk burns ~100 cal/mile. 5% incline adds ~50%
- Cal/mile ≈ 0.53 × weight_lbs. Terrain: paved 1.0×, sand 1.2×
Did You Know?
How It Works
Calories = MET × weight (kg) × duration (hours). MET depends on speed: 2.0 mph = 2.8, 4.0 mph = 5.0. Add +0.5 MET per 5% incline.
Terrain multiplier: paved 1.0, grass 1.1, gravel 1.15, sand 1.2. Walk vs Run: running (9.8 MET) burns ~2× more per minute than walking (3.5 MET).
Expert Tips
30 min/day is the sweet spot—35% lower heart disease risk
Brisk 3.5 mph = ~100 cal/mile. Add hills for 50% more
Sand and grass burn more than pavement—vary terrain
~2,000 steps/mile. Track steps to estimate distance
Comparison Table
| Speed | MET | 155 lb, 1 mi |
|---|---|---|
| 2.0 mph (slow) | 2.8 | ~62 cal |
| 3.0 mph (moderate) | 3.5 | ~72 cal |
| 3.5 mph (brisk) | 4.3 | ~88 cal |
| 4.5 mph (very fast) | 7.0 | ~93 cal |
Infographic Stats
Official Sources
Disclaimer: MET values from Compendium and ACSM. Actual burn varies by fitness, terrain, and stride. Use for general guidance.