Cardio
As of 2026-04-24
How Walking Calorie Calculator works
Methodology for the Walking Calorie Calculator: formulas, coefficients, data sources, assumptions, and known limitations.
Scope
Estimates calories burned from walking using speed, duration, bodyweight, and incline.
Formula
kcal = MET(speed, incline) * weight_kg * duration_h.
Coefficients
| Parameter | Value | Note |
|---|---|---|
| MET — 3.5 mph flat | 3.5 | |
| MET — 4.0 mph flat | 5.0 | |
| MET — 3.5 mph, 5% incline | 5.3 | |
| MET — 3.5 mph, 10% incline | 8.0 |
Data sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-1581. — PMID 21681120. Source of all MET values used in the tool.
- Compendium of Physical Activities — online tables (Arizona State University). — Public MET table hosted by the Compendium authors.
Assumptions
- Walking is steady-state; warmup and cooldown are included in duration.
Approximation range
Compendium MET values carry +/- 10–15% individual variance.
Limitations
- MET-based estimates over-predict for low-weight and very-fit individuals, under-predict for overweight walkers.
Reproducibility
80 kg, 3.5 mph, 5% incline, 45 min: kcal = 5.3 * 80 * 0.75 = 318 kcal.
Change log
- 2026-04-24: methodology page first published.
Related tools
- Running Pace Calculator — Calculate pace per km and mile and project race finish times from one run.
- VO2 Max Estimator — Estimate aerobic capacity with Cooper run, Rockport walk, or no-exercise questionnaire methods.
- Calories Burned Calculator — Estimate exercise calorie burn from body weight, duration, MET intensity, and incline.
- Resting Heart Rate Calculator — Assess cardiovascular fitness from your resting heart rate — classification, cardio age, and improvement targets.