Estimate walking calories from your weight, speed, and time using research MET values — with distance covered and the step-count equivalent.
Compendium MET values with worked 45-minute totals at two body weights:
| Speed | METs | 45 min @ 170 lb | 45 min @ 220 lb |
|---|---|---|---|
| 2.0 mph (stroll) | 2.8 | 162 kcal | 210 kcal |
| 2.5 mph (easy) | 3.0 | 173 kcal | 225 kcal |
| 3.0 mph (moderate) | 3.5 | 202 kcal | 262 kcal |
| 3.5 mph (brisk) | 4.3 | 248 kcal | 322 kcal |
| 4.0 mph (very brisk) | 5.0 | 289 kcal | 374 kcal |
| 4.5 mph (fast) | 7.0 | 404 kcal | 524 kcal |
Level ground; add ~40-50% for sustained moderate hills.
The MET formula returns gross burn, which includes your resting metabolism. During a 45-minute walk at 3.5 METs, roughly 1 MET's worth (~58 kcal at 170 lb) was going to be burned sitting on the couch — the net exercise cost is about 2.5 METs, or ~144 kcal. Fitness trackers mix these conventions freely, which is why two devices disagree on the same walk. For weight-change math, net is the honest number; the calculator's result minus your weight-in-kg × duration-in-hours gives it in one subtraction.
The full pipeline: steps → miles (≈2,000 steps/mile — exact stride math in our steps to miles calculator) → calories (this page) → deficit (compare against maintenance from the TDEE calculator). Example: 8,000 daily steps ≈ 4 miles ≈ 380 gross kcal at 170 lb; if TDEE is 2,700 and intake is 2,500, the walking is already inside the TDEE's activity multiplier — don’t double-count it. Count walks separately only if you chose the sedentary multiplier.
Convert steps to miles or miles to steps based on your height, gender, and pace. Includes calorie tracking.
Total Daily Energy Expenditure from Mifflin-St Jeor BMR and activity multipliers — with cut, maintain, and bulk calorie targets.
Running pace per mile and per km from distance and time, with Riegel race-time predictions and a 5K-to-marathon pace chart.