Walking calories calculator
Enter your walk as steps, kilometres, miles or minutes, and your weight. You get the calories it burned, worked out from a model of walking energy built on height, weight and speed. Body weight changes the answer more than anything else.
Calories burned
about 418 kcal
For a set distance, pace barely changes it on the flat. Apple Watch shows less, about 314, because its Move ring counts only the calories on top of what you would burn anyway. An estimate for level ground.
Distance
7.0 km · 4.4 miles
Time on foot
1 h 24 min
at 5 km/h, no stops
That is 1/8 of the way to Everest Base Camp.
Calories burned walking for 30 minutes or an hour
At a normal pace of 5 km/h on level ground, for an adult of average height:
| Body weight | 30 minutes | 1 hour |
|---|---|---|
| 55 kg (121 lb) | about 120 kcal | about 230 kcal |
| 70 kg (154 lb) | about 150 kcal | about 300 kcal |
| 85 kg (187 lb) | about 180 kcal | about 360 kcal |
| 100 kg (220 lb) | about 210 kcal | about 420 kcal |
How many steps to burn 500 or 1,000 calories?
| Body weight | 500 kcal | 1,000 kcal |
|---|---|---|
| 55 kg (121 lb) | about 15,200 steps | about 30,500 steps |
| 70 kg (154 lb) | about 12,000 steps | about 24,000 steps |
| 85 kg (187 lb) | about 9,900 steps | about 19,700 steps |
| 100 kg (220 lb) | about 8,400 steps | about 16,800 steps |
A heavier body burns more for every step, so it takes fewer steps to reach the same number.
What changes the number
Weight, most of all. The same walk burns nearly twice as much at 100 kg as at 55 kg.
Pace, hardly at all on the flat, once you count by distance. Walking faster burns calories faster, but you are done sooner, so a kilometre costs about the same at a stroll as at a brisk walk.
Hills, a lot. The model is for level ground, and walking uphill costs more, so treat the numbers as the flat-ground baseline.
Why your watch may show a different number
These numbers are total calories, including what your body burns anyway just by being alive. Apple Watch shows less, because its Move ring counts only the calories on top of that. The calculator shows both.
More walking numbers
Sources: Energy expenditure during level human walking, Ludlow and Weyand, Journal of Applied Physiology, 2016 · Track daily activity with Apple Watch, Apple Support