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Walking Calorie Calculator
Calories, distance, and pace for a walk at any speed and incline.
Results
- Calories
- 203 kcal
- Distance
- 4.2 km (2.6 mi)
ACSM walking equation
VO₂ = 3.5 + 0.1×(m/min) + 1.8×(m/min)×grade
Incline raises the burn sharply — a 5% grade adds roughly 50% over flat walking.
Walking burns about 240–355 calories per hour at 3.5 mph, scaling with body weight and incline. Speed and grade drive the number.
This calculator uses the ACSM walking equation, which accounts for both pace and incline rather than a single MET.
How to calculate walking calories
To calculate walking calories, the ACSM equation converts your speed and incline into oxygen use, then into calories. Add incline to burn more without walking faster.
Worked example: 3.5 mph on flat ground for 60 minutes at 70 kg burns about 298 calories.
Frequently asked questions
About 80–100 calories per mile (1.6 km) for a 70 kg adult, rising with body weight and incline.
Yes. Walking uphill can double the calorie burn of flat walking at the same speed.
Yes. Walking adds a reliable daily deficit and is easy to sustain, which matters more than intensity for lasting loss.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.