# Walking Calorie Calculator

URL: https://speedycalculator.com/calculators/sports/walking-calorie/
Last updated: 2026-10-30

> The walking calorie calculator estimates calories burned walking from your weight, speed, duration and slope (−5% to +5%), using the ACSM walking equation, and works out the missing value among distance, time and speed.

## Inputs

- Body weight (kg, lb)
- Sex
- Slope (%)
- I know
- Distance (km, mi, m, yd)
- Walking time (min, h)
- Walking speed (km/h, mph, m/s)

## Results

- Distance
- Speed
- Time
- Calories burned
- Approximate steps
- Equivalent fat loss

## Formula

```
VO₂ (ml/kg/min) = 3.5 + 0.1·v + 1.8·v·grade  (v in m/min),  kcal/min = VO₂ × kg ÷ 1000 × 5
```

## Explanation

Walking is the most popular exercise in the world. Going uphill makes a big difference: a 5% slope raises the energy cost by over 60% at a normal pace.

### How to use the Walking Calorie Calculator

- **Body weight**
- **Sex**
- **Slope (%)**
- **I know**
- **Distance**
- **Walking time**
- **Walking speed**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Enter your weight and the slope, choose which two of distance, time and speed you know, and enter them.

### Inputs explained

FieldWhat to enterBody weightUnits: kg, lbSexChoose one: Male, FemaleSlope (%)A numberI knowChoose one: Distance and time, Speed and time, Distance and speedDistanceUnits: km, mi, m, ydWalking timeUnits: min, hWalking speedUnits: km/h, mph, m/s

### What each result means

- **Distance** = [Speed]×[Time (min)]×60
- **Speed** = [Speed]
- **Time** = [Time (min)]÷60
- **Calories burned** = (3.5 + 0.1×[Speed]×60 + 1.8×[Speed]×60×max([Slope (%)], -5)÷100)×[Body weight]÷1000×5×[Time (min)]
- **Equivalent fat loss** = (3.5 + 0.1×[Speed]×60 + 1.8×[Speed]×60×[Slope (%)]÷100)×[Body weight]÷1000×5×[Time (min)]÷7700

### Example values

How the main result changes when **Body weight** changes and everything else stays at the example values above:

Body weight (kg)Calories burned (kcal)37.513356.252007526693.75333112.5399150533

## Worked example

Inputs — Body weight: 75 kg; Sex: Male; Slope (%): 0; I know: Distance and time; Distance: 5 km; Walking time: 60 min.

Results — Distance = 5 km; Speed = 5 km/h; Time = 1 h 0 min; **Calories burned = 266 kcal**; Approximate steps = 6,579; Equivalent fat loss = 34.578 g.

## Key terms

- **ACSM walking equation**: Oxygen cost of walking by speed and grade.

## FAQ

**How many calories does walking 5 km burn?**
About 250–350 kcal for most adults.

**Does walking uphill burn more?**
Yes – each 1% grade adds roughly 12% at normal speeds.

**Is walking good for weight loss?**
Yes, especially combined with a sensible diet.

**What about downhill?**
The ACSM equation is for uphill and flat; downhill estimates are rough.


## Sources

- [ACSM's Guidelines for Exercise Testing and Prescription](https://www.acsm.org/education-resources/books/guidelines-exercise-testing-prescription)
- [2011 Compendium of Physical Activities (Ainsworth et al.)](https://pacompendium.com/)