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
| Field | What to enter |
|---|---|
| Body weight | Units: kg, lb |
| Sex | Choose one: Male, Female |
| Slope (%) | A number |
| I know | Choose one: Distance and time, Speed and time, Distance and speed |
| Distance | Units: km, mi, m, yd |
| Walking time | Units: min, h |
| Walking speed | Units: 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) |
|---|---|
| 37.5 | 133 |
| 56.25 | 200 |
| 75 | 266 |
| 93.75 | 333 |
| 112.5 | 399 |
| 150 | 533 |
Formula
VO₂ (ml/kg/min) = 3.5 + 0.1·v + 1.8·v·grade (v in m/min), kcal/min = VO₂ × kg ÷ 1000 × 5
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.
Frequently asked questions
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.