WALKING CALORIE
CALCULATOR
Calculate exactly how many calories you burn walking, by distance and speed.
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Activity Calorie Reference
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Walking for Weight Loss
Walking is one of the most sustainable and evidence-backed forms of physical activity for long-term health and weight management. It is low-impact, requires no equipment, and can be maintained indefinitely. Regular brisk walking at 5–6 km/h burns approximately 280–360 calories per hour for a 70–80kg adult. Over weeks and months, consistent daily walking produces meaningful calorie deficits and cardiovascular adaptations.
Frequently Asked Questions
How many calories do you burn walking 1km?
A 70–80kg adult burns approximately 55–65 calories per kilometre at a moderate walking pace. This varies with body weight (heavier individuals burn more) and terrain (uphill burns significantly more). Running the same distance burns roughly 40% more calories than walking.
How far do you need to walk to burn 500 calories?
At a moderate pace (4.8 km/h), a 75kg adult burns approximately 60 calories per kilometre, meaning roughly 8–9 km to burn 500 calories. At a brisk pace, the per-kilometre burn increases and time decreases. Adding uphill terrain significantly increases calorie expenditure per kilometre.