Updated · Built and checked by the PlinzoTools team, formulas tested against published sources
Estimate calories burned during a walk based on weight and duration.
129 kcal
This tool estimates calories burned during a walk, using the standard MET-based formula and the published MET value for brisk walking (~3.5, per the Compendium of Physical Activities).
Enter your weight in kilograms and walking duration in minutes. Estimated calories burned appears instantly.
Calories = (MET × 3.5 × Weight(kg) / 200) × Minutes
MET = 3.5 for a brisk walk (~4 mph).
Use this to log walking workouts against a daily calorie budget. For running instead, see the Calories Burned Running Calculator.
The calculation multiplies a per-minute energy rate by your walking time. For a 70 kg person, the rate is (3.5 x 3.5 x 70) / 200 = 4.2875 kcal per minute. A 30 minute walk therefore gives 4.2875 x 30, or about 129 kcal. Stretch that walk to 60 minutes and it doubles to about 257 kcal. For a heavier 90 kg person walking 45 minutes, the rate is 5.5125 kcal per minute and the total is about 248 kcal.
Rate per minute = 3.5 x 3.5 x Weight(kg) / 200. Total = Rate x Minutes
Two patterns fall out of the formula. First, the estimate is linear in both inputs: doubling minutes doubles calories, and doubling weight does the same. Second, there is no pace field, so the answer depends only on how long you walked and how much you weigh.
The tool expects kilograms. If you know your weight in pounds, divide by 2.2046 first; typing 154 pounds as 154 would overstate the burn by more than double. Duration is in minutes, so a 1 hour 15 minute walk is entered as 75. Both fields must be greater than zero or no result appears.
A helpful approach is to log the same walk over several weeks and treat the tool's number as a consistent yardstick, not a precise measurement. If you are tracking weight, watch the trend on the scale and in how your clothes fit rather than trying to match every calorie. A common mistake is treating exercise calories as a license to eat the same amount back; portions of food are easy to underestimate, and a single snack can cancel out a 30 minute walk. Anyone with a heart condition, joint problems, pregnancy, diabetes, or a prescribed diet should ask a healthcare professional what activity level and calorie target suits them. This page is for education, not medical advice.
You can use the tool to compare routines. Three 20 minute walks and one 60 minute walk produce the same estimate, so the choice comes down to what you can sustain. If you already know your step count rather than your time, the Steps to Calories Calculator lets you start from steps instead.
Yes -- this estimate assumes a brisk pace (~4 mph); walking slower burns somewhat fewer calories per minute, faster burns somewhat more.
Yes, meaningfully -- walking uphill or on soft/uneven terrain burns more calories than the flat, brisk-pace MET value this tool assumes.
Yes -- it's a low-impact, sustainable activity that adds up meaningfully over time, especially combined with a longer duration or more frequent walks.
It depends on your weight. Using the tool's brisk-walk value, a 70 kg person gets about 257 kcal for 60 minutes and a 90 kg person about 331 kcal. Enter your own weight for a personalized figure.
Yes. The MET-based formula estimates total energy use during the activity, so it includes your normal resting expenditure for those minutes.
No, the tool assumes a brisk pace of roughly 4 mph and has no speed field. A slower walk would burn somewhat less and a faster one somewhat more than the number shown.
Watches often use heart rate, age, and speed, whereas this tool uses only weight, time, and a fixed intensity value, so the two methods will rarely match exactly.
Reference: Centers for Disease Control and Prevention