Walking Calorie Calculator

How walking calories are calculated

This calculator uses the MET method — the same approach used in exercise physiology research.

A MET (Metabolic Equivalent of Task) is a multiple of your resting energy use. Sitting quietly is 1 MET; brisk walking is about 3.5 METs. The equation is:

calories/min = MET × 3.5 × weight(kg) / 200

MET values for walking

Why bodyweight matters so much

Calories burned scale almost linearly with mass, because you are moving that mass. A 90 kg person burns roughly 29% more than a 70 kg person over the identical walk. This is also why calorie burn slowly declines as you lose weight.

Walking is underrated for fat loss

Walking barely dents your recovery capacity, so you can do it daily without compromising harder training. A brisk 45-minute walk burns roughly 180–250 kcal for most adults — repeated six days a week that is over 1,200 kcal, without any of the fatigue of high-intensity work.

Trakon's walking tracker records this automatically from your phone's GPS, so distance, pace and calories are logged without manual entry.

Frequently asked questions