Estimate the number of calories you burn during your walk based on your body weight, walking speed, and duration. This calculator uses the Metabolic Equivalent of Task (MET) values to provide an accurate estimate.
function calculateWalkingCalories() {
var bodyWeightLbs = parseFloat(document.getElementById('bodyWeight').value);
var walkingSpeedMph = parseFloat(document.getElementById('walkingSpeed').value);
var walkingDurationMinutes = parseFloat(document.getElementById('walkingDuration').value);
var resultDiv = document.getElementById('caloriesResult');
if (isNaN(bodyWeightLbs) || bodyWeightLbs <= 0 ||
isNaN(walkingSpeedMph) || walkingSpeedMph <= 0 ||
isNaN(walkingDurationMinutes) || walkingDurationMinutes <= 0) {
resultDiv.innerHTML = "Please enter valid positive numbers for all fields.";
return;
}
var bodyWeightKg = bodyWeightLbs / 2.20462; // Convert lbs to kg
var durationHours = walkingDurationMinutes / 60; // Convert minutes to hours
var metValue;
// Determine MET value based on walking speed (approximate values)
if (walkingSpeedMph < 2.0) {
metValue = 2.0; // Very slow pace
} else if (walkingSpeedMph < 2.5) {
metValue = 2.8; // Slow pace (e.g., 2.0 mph)
} else if (walkingSpeedMph < 3.0) {
metValue = 3.0; // Moderate pace (e.g., 2.5 mph)
} else if (walkingSpeedMph < 3.5) {
metValue = 3.5; // Brisk pace (e.g., 3.0 mph)
} else if (walkingSpeedMph < 4.0) {
metValue = 4.3; // Very brisk pace (e.g., 3.5 mph)
} else if (walkingSpeedMph < 4.5) {
metValue = 5.0; // Fast pace (e.g., 4.0 mph)
} else {
metValue = 6.0; // Very fast pace / power walking (e.g., 4.5+ mph)
}
// Calories Burned = METs * Weight (kg) * Duration (hours)
var caloriesBurned = metValue * bodyWeightKg * durationHours;
resultDiv.innerHTML = "Approximately
burned.";
}
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background-color: #f9f9f9;
padding: 25px;
border-radius: 10px;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.1);
max-width: 600px;
margin: 30px auto;
border: 1px solid #e0e0e0;
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text-align: center;
margin-bottom: 20px;
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margin-bottom: 15px;
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margin-bottom: 18px;
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color: #34495e;
font-weight: bold;
font-size: 1.05em;
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width: calc(100% – 22px);
padding: 12px;
border: 1px solid #ccc;
border-radius: 6px;
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box-sizing: border-box;
transition: border-color 0.3s ease;
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outline: none;
box-shadow: 0 0 5px rgba(0, 123, 255, 0.3);
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background-color: #218838;
transform: translateY(-2px);
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transform: translateY(0);
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border-radius: 6px;
padding: 15px 20px;
margin-top: 30px;
text-align: center;
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Understanding Calories Burned While Walking
Walking is a fantastic, low-impact exercise that offers numerous health benefits, from improving cardiovascular health to boosting mood. Understanding how many calories you burn during a walk can help you track your fitness goals and manage your energy balance effectively.
How the Calculator Works
Our Walking Calories Burned Calculator uses a widely accepted scientific principle involving Metabolic Equivalent of Task (MET) values. A MET is a ratio of your working metabolic rate relative to your resting metabolic rate. One MET is defined as the energy expenditure of sitting quietly, which is roughly 1 calorie per kilogram of body weight per hour.
The formula used is: Calories Burned = METs × Weight (kg) × Duration (hours)
- Body Weight: Your weight is a primary factor. Heavier individuals generally burn more calories because their bodies require more energy to move.
- Walking Speed: The intensity of your walk, represented by your speed, directly influences the MET value. Faster walking speeds correspond to higher MET values, meaning more calories burned per unit of time.
- Walking Duration: The longer you walk, the more calories you will expend, assuming a consistent speed and intensity.
Factors Affecting Calorie Burn (Beyond the Calculator)
While our calculator provides a solid estimate, several other factors can influence your actual calorie expenditure:
- Terrain: Walking uphill or on uneven surfaces (like sand or trails) requires more effort and thus burns more calories than walking on flat, paved ground.
- Incline: Even a slight incline significantly increases the energy demand.
- Weather Conditions: Walking against a strong wind or in very cold temperatures can slightly increase calorie burn as your body works harder to maintain temperature or overcome resistance.
- Fitness Level: Individuals who are less fit might burn slightly more calories for the same activity compared to highly conditioned athletes, as their bodies are less efficient at the task.
- Age and Gender: These factors influence your basal metabolic rate (BMR), which is the number of calories your body burns at rest. While not directly in the walking calculation, a higher BMR means you generally burn more calories throughout the day.
Realistic Examples:
Let's look at some scenarios using the calculator:
- Example 1: Moderate Walk
A person weighing 150 lbs walks at a moderate pace of 3.0 mph for 60 minutes.
Calculation: (MET for 3.0 mph is approx. 3.5) × (150 lbs / 2.20462 kg/lb) × (60 min / 60 min/hr) = ~238 calories.
- Example 2: Brisk Walk
A person weighing 180 lbs walks at a brisk pace of 3.5 mph for 45 minutes.
Calculation: (MET for 3.5 mph is approx. 4.3) × (180 lbs / 2.20462 kg/lb) × (45 min / 60 min/hr) = ~264 calories.
- Example 3: Longer, Slower Walk
A person weighing 130 lbs walks at a slow pace of 2.5 mph for 90 minutes.
Calculation: (MET for 2.5 mph is approx. 3.0) × (130 lbs / 2.20462 kg/lb) × (90 min / 60 min/hr) = ~266 calories.
These examples demonstrate how varying your weight, speed, and duration can significantly impact your calorie expenditure. Use this calculator as a helpful tool to plan your walks and achieve your fitness and weight management goals!