Walking Calorie Burn Calculator
＋More features: work back from a target, calculate from distance or as a daily habit
How many minutes to burn a target amount?
Enter the calories you want to burn, and this works out the walking time you need (using the weight and speed above).
Calculate from distance (when you do not know the time)
If you only know the distance, this estimates the time taken and calories burned from the typical speed of the selected pace.
What if you keep it up every day?
Shows the total for repeating the walk above every day, converted to body fat (1 kg ≈ 7,200 kcal).
Just enter your weight and how long you walked to see the calories you burned walking, using the METs formula from the exercise guidelines of Japan's Ministry of Health, Labour and Welfare. It also shows roughly how many grams of body fat that corresponds to. Handy for logging your daily walks or staying motivated on a diet.
How to use
- Enter your weight and the time you walked.
- Choose one of the five walking speeds (excluding stops such as waiting at traffic lights makes it more accurate).
- The calories burned and the body-fat equivalent appear right below as you type — no button needed.
How it is calculated
- Energy burned (kcal) = 1.05 × METs × time (h) × weight (kg) (the formula used in the exercise guidelines of Japan's Ministry of Health, Labour and Welfare)
- METs is a measure of exercise intensity where resting = 1. The values in this tool come from the “METs table of physical activities”: Slow = 2.8 / Normal = 3.0 / Somewhat brisk = 3.5 / Fast walk = 4.3 / Very fast = 5.0
- Example: a 60 kg person walking at “Normal” speed for 30 minutes → 1.05 × 3.0 × 0.5 × 60 = about 95 kcal
- The fat equivalent is based on 1 kg of body fat ≈ 7,200 kcal.
Sources and assumptions
- Formula and explanation of METs: Ministry of Health, Labour and Welfare (Japan), e-Health Net “METs” (in Japanese)
- METs values by walking speed: National Institute of Health and Nutrition (Japan), “METs table of physical activities” (in Japanese)
Assumptions and notes
- This formula includes the energy you burn even at rest (basal metabolism). If you want only the extra amount added by walking, estimate with METs minus 1 (for example, 30 minutes of normal walking at 60 kg adds about 63 kcal).
- Slopes, luggage, temperature and other factors change the actual amount burned. Treat the results as a guide.
Frequently asked questions
How many calories does walking 10,000 steps burn?
With a 70 cm stride, 10,000 steps is about 7 km. A 60 kg person walking at “Normal” speed (4 km/h) takes about 105 minutes and burns about 330 kcal — roughly two onigiri rice balls.
How much walking does it take to lose 1 kg of fat?
Using 1 kg of body fat ≈ 7,200 kcal, a 60 kg person walking 30 minutes a day at “Normal” speed (about 95 kcal/day) would need about 2.5 months by simple arithmetic. Combining it with managing your diet is more realistic.
How much difference does walking faster make?
Comparing “Normal” (3.0 METs) with “Fast walk” (4.3 METs), you burn about 1.4 times as much in the same time. Japan's health-promotion guidelines also recommend a “fast walk” that leaves you slightly out of breath.