Walking Calorie Calculator
Walking is one of the most accessible exercises — see what your walks are worth.
Your walk
About this walking calorie calculator
Walking burns calories based on body weight, pace, distance, and time. It is one of the safest, most sustainable exercises for weight management and heart health.
A 150-lb person burns roughly 100 calories per mile at moderate pace — heavier individuals burn more. Hills and faster pace increase expenditure.
Enter your stats below, then explore our step goal and 7-day walking plan tools.
Frequently asked questions
How many calories does walking burn? +
About 0.04–0.05 calories per pound per mile at moderate pace. This calculator refines estimates using weight, speed, and duration.
Is walking enough for weight loss? +
Walking plus a modest calorie deficit often works well. Diet drives most fat loss; walking improves adherence and cardiovascular health.
How fast should I walk? +
Brisk walking (3–4 mph) raises heart rate into a moderate zone for most adults. Use our target heart rate calculator to check your zone.
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