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Walking & Running Calorie Burn Calculator

Estimate calories burned during walking or running based on your distance, weight, and speed. Includes food equivalents to put results in perspective.

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How Calories Burned Walking Are Calculated

The calories you burn while walking or running depend on three main factors: your body weight, the distance covered, and the speed at which you move. Heavier individuals burn more calories because more energy is required to move a larger mass.

Understanding MET Values

MET (Metabolic Equivalent of Task) is a physiological measure that expresses the energy cost of physical activities. One MET is the rate of energy expenditure while sitting at rest — roughly 1 kcal/kg/hour. Walking briskly at 4 mph has a MET value of about 5, meaning you burn 5 times more calories than sitting still.

The formula: Calories = MET x Weight (kg) x Duration (hours)

Walking for Weight Loss

Walking is one of the most accessible and sustainable forms of exercise. A daily 30-60 minute brisk walk can burn 150-400 calories, contributing significantly to a calorie deficit over time. Walking 10,000 steps a day (approximately 5 miles or 8 km) is a popular and effective goal for maintaining an active lifestyle.

  • Slow walk (3 mph): Great for beginners, recovery, and active rest days
  • Brisk walk (4 mph): Ideal for steady-state cardio and fat burning
  • Jogging (5 mph): Increases calorie burn and cardiovascular fitness
  • Running (6-8 mph): Maximum calorie burn, builds endurance and speed

Frequently Asked Questions

Calories burned are calculated using MET (Metabolic Equivalent of Task) values. The formula is: Calories = MET x weight in kg x duration in hours. Different walking and running speeds have different MET values, reflecting the increased energy expenditure at higher speeds.
MET (Metabolic Equivalent of Task) is a measure of energy expenditure. 1 MET equals the energy cost of sitting quietly. Walking at 3 mph is about 3.5 METs, brisk walking at 4 mph is about 5 METs, jogging at 5 mph is about 7 METs, and running at 6-8 mph is about 9-11 METs.
Yes, walking is an excellent low-impact exercise for weight loss. A 30-minute brisk walk can burn 150-300 calories depending on your weight and pace. Consistency matters more than intensity. Walking 10,000 steps daily (about 5 miles) can help create a meaningful calorie deficit over time.
MET-based calculations provide a reasonable estimate within 10-15% of actual calorie expenditure. Individual factors like fitness level, terrain, temperature, and body composition can affect actual calories burned. These estimates are best used as a general guideline rather than exact numbers.

Last updated: June 2026