How does walking compare to running for calories?
Running burns 2-3x more per hour due to higher MET values (9-15 vs 2.8-5).
Health Fitness
Walking Calories Burned Calculator
Calculate walking calories burned with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
Walking burns calories at lower intensity than running. Moderate pace (3 mph) is ~3.5 METs. A 150-lb person walking 1 hour burns 240-280 calories.
How it works
Calories = (METs × Weight kg × 3.5 ÷ 200) × Minutes. MET values: slow 2.8, moderate 3.5, brisk 5.0.
Formula
Calories = (MET × Weight kg × 3.5 ÷ 200) × Minutes.
Tips for using this calculator
- Uphill increases burn more than increasing speed
- Brisk walking (4 mph) burns 40% more than casual
- Hand weights add 5-10% more calorie burn
- Interval bursts boost total burn
- Walking after meals helps regulate blood sugar
Frequently asked questions
Do slow walks burn calories?
Yes, slow walking (2.8 METs) is still 3x resting metabolism—about 140-160 cal/hour for 70kg person.
Why does uphill burn so much more?
Working against gravity can more than double energy cost from 3.5 to 8+ METs.