Metabolic Equivalent — 1 MET is your resting energy expenditure (≈1 kcal/kg/hour). A 4 MET activity burns 4× resting. Walking 2.5 mph (4 km/h) is ~3.0 METs, 3.5 mph is ~4.3 METs, 4.5 mph is ~5.0 METs, 5 mph (very brisk) is ~8.0 METs.

How accurate is the MET method?

Reasonable for population averages — the Compendium reports ±10-20% individual variation. Less accurate for: very lean or obese individuals, hilly terrain (METs assume flat), uphill or stair walking (much higher METs), and treadmill incline.

How many calories per mile?

Roughly 100 kcal/mile for a 70 kg / 155 lb person at 3 mph. Heavier or faster = more. Lighter or slower = less. The exact number scales linearly with body weight and roughly linearly with speed.

Does walking uphill burn more?

Yes — substantially. A 5% incline at 3 mph roughly doubles METs from 3.5 to ~7.0. Stair climbing is ~8 METs even at slow speed. This calculator uses level-ground METs; for hilly walks, expect 30-50% more calories.

Should I trust my fitness watch?

For pace and distance, yes. For calories burned, watches use a similar MET-based estimate but add wrist-HR adjustments — accuracy typically ±15-25%. The 'calories burned' field is best for relative comparison (walk A vs walk B), not absolute precision.

Walking Calorie Calculator (METs)

Health & Fitness· 18 tools

Free walking calorie calculator. Estimate calories burned per minute, mile, and kilometre using the standard MET (metabolic equivalent) formula: kcal/min = (MET × 3.5 × weight_kg) / 200. MET values are pulled from the 2011 Compendium of Physical Activities — the gold-standard reference for exercise energy expenditure.

Weight

unit

Walking speed

Distance

unit

Formula · kcal/min = (MET × 3.5 × kg) ÷ 200

Level ground · uphill or stairs add ~30–50% more

Calories burned

259 kcal

60 min · Moderate

kcal / min4.3

kcal / mile86

kcal / km54

MET applied3.5

Disclaimer: For informational purposes only. This is not medical advice — consult a qualified healthcare provider for personal recommendations.

Frequently Asked Questions

References

2011 Compendium of Physical Activities — Medicine & Science in Sports & Exercise

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Frequently Asked Questions

References and sources

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