Calories burned walking calculator

Calories burned walking calculator

Walking time
Type of ActivityMETCalories Burned
Less than 2.0 mph, level, strolling, very slow2143
Carrying a 15 pound child, slow walking2.3165
To and from an outhouse2.5179
2.0 mph, level, slow pace, firm surface2.8200
Walking a dog3215
2.5 mph, level, firm surface3215
2.5 mph, downhill3.3236
Descending stairs3.5251
Walking for pleasure3.5251
2.8 to 3.2 mph, level, moderate pace, firm surface3.5251
For pleasure, work break3.5251
Pushing a stroller with child, 2.5 to 3.1 mph4286
Walking with children4286
3.5 mph, level, brisk, firm surface4.3308
Normal pace, plowed field or sand4.5322
Grass track4.8344
Carrying a 15 pound load, level ground or downstairs5358
4.0 mph, level, firm surface, very brisk pace5358
2.9 to 3.5 mph, uphill, 1% to 5% grade5.3379
Backwards, 3.5 mph, level6430
Race walking6.5465
4.5 mph, level, firm surface, very, very brisk7501
2.9 to 3.5 mph, uphill, 6% to 15% grade8573
Backwards, 3.5 mph, uphill 5% grade8573
5.0 mph, level, firm surface8.3594
5.0 mph, uphill, 3% grade9.8702

How are calories burned walking calculated?

The total number of calories burned for any task is calculated by first finding the calorie burn per minute - this is done by multiplying the MET value of the task by the person's body weight in kg and 3.5, then dividing that number by 200.

Calorie burn per minute is then multiplied by the amount of time that the task is performed to find the total calories burned from the activity.


A person weighs 160 pounds and walks at 3 mph uphill on a 10% grade (a task that has a MET value of 8.0) for 1 hour and 20 minutes.
How many calories have they burned in this time?
160 pounds = 72.73kg
1 hour and 20 minutes = 80 minutes
Calories Burned from Calisthenics (per minute) = (8.0 x 72.73 x 3.5) / 200
Calories Burned from Calisthenics (per minute) = 10.1822
Calories Burned from Calisthenics (for 80 minutes) = 10.1822 x 80
Calories Burned from Calisthenics (for 80 minutes) = 815

What is Metabolic Equivalent of Task (MET)?

A metabolic equivalent (MET) value is a measurement of the energy cost of a specific physical activity for a specific period of time.

A MET of 1 would be roughly equivalent to a person's energy expenditure from sitting still in a temperature neutral (room temperature) room and not actively digesting food.

An activity with a MET of 2 would have a person using about twice the amount of energy that they would be using in a task with a MET of 1 over the same amount of time, while an activity with a MET of 10 would have a person using about 10 times the amount of energy that they would be using with a MET of 1 over the same amount of time.

It should be noted that the MET approach was designed to build a classification system of different activities for research purposes - MET values "do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium." (as quoted from the main page of the Compendium of Physical Activities)

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