How it is calculated
Calories = MET × weight (kg) × hoursMET measures activity intensity, from the Compendium of Physical Activities:
| Walking speed | MET |
|---|---|
| 3.2 km/h (slow) | 2.8 |
| 4.8 km/h (moderate) | 3.5 |
| 5.6 km/h (brisk) | 4.3 |
| 6.4 km/h (very brisk) | 5.0 |
| 7.2 km/h (race walking) | 7.0 |
Stride length is estimated at about 41.5% of height to count steps.
Worked example
75 kg walking 45 minutes at 5 km/h (MET ≈ 3.7): calories = 3.7 × 75 × 0.75 ≈ 208 kcal, about 5,300 steps.
Frequently asked questions
Are 10,000 steps necessary?
A good motivating target; studies show clear health benefits from about 7,000 steps a day.
Does uphill walking burn more?
Yes, incline raises burn a lot; the calculator assumes flat ground.
Is the burn the same for everyone?
It varies with weight, age and fitness; this is a good average.