Find how many calories your walk burned — on the flat, uphill or up stairs.
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Walking is the easiest exercise to fit into a day. A brisk 30-minute walk burns about 150 kcal for a 70 kg person, and uphill walking or climbing stairs can double that.
Enter the time (and distance if you know it). The calculator finds your speed, adds extra effort for slopes, stairs or carrying a load, and calculates calories with Compendium MET values.
| Time walked | 30 minutes |
| Distance in | km |
| Pace (if you don't enter both) | Brisk (5.6 km/h) |
| Terrain | Flat ground |
| Your weight | 70 kg |
| Weight in | kg |
| Calories burned | 158 kcal |
| Distance & time | 2.8 km in 30 min (5.6 km/h) |
| Steps (approx.) | 3,889 |
| Calories per km | 56 kcal |
| Per hour at this effort | 316 kcal |
| Calories above resting | 121 kcal |
| Fat equivalent | 21 g (7,700 kcal ≈ 1 kg of body fat) |
| MET value used | 4.3 |
158 kcal.
| Time walked | 45 minutes |
| Distance in | km |
| Pace (if you don't enter both) | Average (4.8 km/h) |
| Terrain | Hills / steep uphill |
| Your weight | 65 kg |
| Weight in | kg |
| Calories burned | 358 kcal |
| Distance & time | 3.6 km in 45 min (4.8 km/h) |
| Steps (approx.) | 5,000 |
| Calories per km | 100 kcal |
| Per hour at this effort | 478 kcal |
| Calories above resting | 307 kcal |
| Fat equivalent | 47 g (7,700 kcal ≈ 1 kg of body fat) |
| MET value used | 7 |
358 kcal.
About 200–350 kcal for most adults at 4–5.5 km/h.
Brisk walking for 150 minutes a week meets the WHO's minimum activity guideline for adults.
Yes — a 10–15 minute walk after eating lowers the rise in blood sugar.