Health · Free tool
Walking Calorie Burn
Daily 30-min brisk walk: ~175 kcal (70kg). Pace matters — slow walking burns half as much per minute as brisk. 10,000 steps ≈ 8 km ≈ 350-450 kcal depending on pace.
How calorie burn is calculated
We use the MET (Metabolic Equivalent of Task) formula: kcal = MET × weight (kg) × time (hours). Walking has well-validated METs — 2.8 for slow (3 km/h), 3.5 for normal (5 km/h), 5.0 for brisk (6.4 km/h), 6.3 for fast (7 km/h). The number ignores resting metabolic rate (RMR), so think of it as “additional” burn over sitting still.
Worked example
A 70 kg person walking briskly for 45 minutes around Cubbon Park or Marine Drive burns: 5.0 × 70 × 0.75 = ~263 kcal — roughly one masala dosa (250 kcal) or a small bowl of chicken biryani (300 kcal). Hitting the popular 10,000-step target translates to about 8 km, which at brisk pace burns 400–450 kcal in 75–80 minutes. Over a month, that consistent 30 minutes/day creates a deficit worth about 1 kg of body fat — modest, but reliable when paired with diet.
When to use this
- Setting a daily step goal that aligns with weight-loss intent
- Comparing morning walk vs evening gym for calorie efficiency
- Estimating burn from a long shopping trip or trek
- Building a weekend hike vs weekday office-park lap plan
For other activities use the yoga or TDEE calculator; the related read walking 10,000 steps — myth or rule? covers where the target came from.
FAQ
10,000 steps — myth?
Loosely. Studies show plateau around 7,500-10,000 for general health. The number came from 1965 Japanese pedometer marketing.
Brisk walk vs jog?
Per minute: jogging burns 50% more. Per km: similar. For older adults, brisk walking is safer.
Walking after meals?
Effective — improves glucose response by 30-50%. 10 min walk after dinner reduces post-meal spike.