Enter your weight, walking distance or duration, speed, and optional terrain slope to find out how many calories you burn walking. Get back your total calories burned, estimated weight loss, and a breakdown by effort level — all based on your personal stats.
Calories Burned
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Distance Covered
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Estimated Steps
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Estimated Weight Loss
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MET Value Used
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The number of calories burned walking depends on your body weight, speed, duration, and terrain slope. On average, a 70 kg person burns roughly 200–400 calories per hour of brisk walking at 4.8 km/h on flat ground. Heavier individuals and those walking uphill or at higher speeds burn significantly more.
Walking 10,000 steps typically covers around 7–8 km and burns approximately 300–500 calories depending on your weight and pace. A 70 kg person walking briskly would burn roughly 350–400 calories over 10,000 steps. The exact number varies with terrain and individual fitness level.
Walking uphill significantly increases calorie burn because your muscles work harder against gravity. A 5% incline can increase calorie expenditure by 30–50% compared to flat ground. Conversely, walking downhill burns slightly fewer calories than flat walking, though it still engages your muscles for stabilization.
A 70 kg person walking at a brisk pace of 4.8 km/h burns around 250–300 calories per hour on flat ground. At a faster pace of 6.4 km/h, that rises to 350–420 calories per hour. Walking uphill can push that figure even higher.
MET stands for Metabolic Equivalent of Task — it measures how much energy an activity uses relative to rest. Walking METs range from about 2.0 for very slow walking up to 5.0 or more for fast walking or power walking. The calorie formula is: Calories = MET × weight (kg) × time (hours).
To lose roughly 0.5 kg (1 lb) per week through walking alone, you'd need to burn an extra 500 calories per day. For a 70 kg person walking briskly, that equates to about 8–10 km (5–6 miles) per day. Combining walking with dietary adjustments makes the goal more achievable.
While 10,000 steps is a popular target, research suggests that 7,000–8,000 steps per day already delivers significant health benefits, including reduced risk of cardiovascular disease and improved mood. The key is consistent daily movement — any amount of walking is better than none, and you can build up gradually.
Yes, walking speed is one of the biggest factors in calorie burn. Faster speeds require more energy per minute, but slower speeds over longer distances can add up similarly. Power walking at 8 km/h burns nearly twice as many calories per minute as a slow 3 km/h stroll.