Calories burned walking a mile or a kilometre
On flat ground, the energy to walk a set distance changes little with speed; most of the difference comes from body weight. Figures are active calories, above resting.
| Body weight | Per km | Per mile | 5 km | 5 miles |
|---|---|---|---|---|
| 55 kg (121 lb) | 29 kcal | 47 kcal | 146 kcal | 235 kcal |
| 70 kg (154 lb) | 37 kcal | 60 kcal | 186 kcal | 299 kcal |
| 85 kg (187 lb) | 45 kcal | 73 kcal | 225 kcal | 362 kcal |
| 100 kg (220 lb) | 53 kcal | 86 kcal | 265 kcal | 426 kcal |
Calories burned walking for 30 minutes or an hour
| Pace (70 kg adult) | 30 minutes | 1 hour |
|---|---|---|
| Easy, 4 km/h (2.5 mph) | 70 kcal | 140 kcal |
| Moderate, 5 km/h (3.1 mph) | 88 kcal | 175 kcal |
| Brisk, 6 km/h (3.7 mph) | 105 kcal | 210 kcal |
| Brisk uphill, 6 km/h at 5% incline | 200 kcal | 400 kcal |
How the calculator works
It uses the American College of Sports Medicine walking equation: oxygen use = 0.1 × speed + 1.8 × speed × incline (speed in metres per minute). Each litre of oxygen is about 5 kcal. Resting energy is left out, so the result is the extra energy the walk used. Stairs add about 0.035 kcal per kg of body weight for each 3-metre flight climbed.
Steps come from your stride, which is about 41.5% of your height and gets a little longer as you speed up.