You enter your body weight, the distance walked, and how long it took. The tool computes your walking speed, selects a MET (metabolic equivalent) value appropriate for that pace, and applies the standard MET calorie formula: calories = (MET × weight in lbs × minutes) ÷ 200. Faster walking uses a higher MET value because the energy cost of walking increases non-linearly with speed.
MET stands for metabolic equivalent of task. A MET of 1.0 is the energy cost of sitting still. Walking at a moderate pace is about 3.5 METs, meaning it burns 3.5 times the energy of sitting. Brisk walking can reach 5.0–6.0 METs.
Walking faster requires more muscular effort per step and increases your heart rate. The MET value jumps from 3.5 at casual pace to 5.0–6.0 at brisk or power-walking speeds, which can nearly double the calorie burn for the same duration.
Yes, significantly. Walking uphill, on sand, or on rough terrain burns more calories than a flat paved surface. This calculator assumes flat ground — add roughly 30–50% for moderate inclines.
MET-based estimates are within about 15–20% of lab-measured values for most people. Factors like fitness level, body composition, arm swing, and temperature can shift real-world burn higher or lower.
Estimate only. Results reflect your inputs and standard formulas — they are not financial, tax, legal, health, or investment advice. Verify important decisions with a qualified professional.