How walking calories are calculated
Each speed maps to a published MET value from the Compendium of Physical Activities: kcal = MET × weight (kg) × hours. A brisk pace nearly doubles the burn of a slow stroll at the same duration — and heavier walkers burn more at every speed.
Calories by speed — 70 kg walker, 30 minutes
| Speed | MET | Calories / 30 min |
|---|---|---|
| 3.2 km/h (stroll) | 2.8 | ≈ 98 |
| 4.8 km/h (moderate) | 3.5 | ≈ 123 |
| 5.6 km/h (brisk) | 4.3 | ≈ 151 |
| 6.4 km/h (very brisk) | 5.0 | ≈ 175 |
| 7.2 km/h (power walk) | 7.0 | ≈ 245 |
Terrain multiplies the burn: a 5% uphill grade adds roughly 40%, sand 1.5–2×, and stairs far more.
Steps, 10,000 and the real threshold
At an average stride, 10,000 steps ≈ 7–8 km ≈ 400–500 kcal for most adults — but research shows health benefits climb steeply from about 7,000 steps/day, and even 4,000 beats 2,000. The best step target is the one 1,000–2,000 above your current average. Walking 10–15 minutes after meals has an outsized effect on blood sugar — the highest-value walk of the day. Track your overall energy with the TDEE calculator and pair walks with a target from the weight loss calculator.
Sources & references
- Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–1581.
- Paluch AE, et al. Daily steps and all-cause mortality: a meta-analysis. Lancet Public Health. 2022;7(3):e219–e228.
- Reynolds AN, et al. Advice to walk after meals for glycaemic control: a randomised crossover study. Diabetologia. 2016;59:2572–2578.