Walking Calorie Formula
Walking cost depends on pace, weight, and incline. The MET-based form is fast; the ACSM walking equation is more accurate below 5 km/h. Hills add roughly 2% per 1% grade.
Formula
Copy the exact expression or work through it step by step below.
calories = (MET × 3.5 × mass_kg × minutes / 200) × (1 + 0.02·grade_pct) Variables
MET
Walking MET value
2.0 stroll (~3 km/h), 3.5 brisk (~5 km/h), 5.0 fast (~6.5 km/h), 6.3 power walk (~7.5 km/h).
mass_kg
Body mass
Kilograms.
minutes
Duration
Walking time in minutes.
grade_pct
Incline grade
Percent grade. Treadmill incline reads directly; outdoor terrain estimates from elevation gain ÷ distance × 100.
Step By Step
- 1
Estimate pace and pick the matching MET tier. Pace matters more than 'easy/hard' self-rating.
5.5 km/h (about 11 min/km) → brisk → MET 3.5.
- 2
Compute the base calorie burn from MET × 3.5 × mass × minutes / 200.
3.5 × 3.5 × 78 × 45 / 200 = 214.9 cal.
- 3
Apply the incline multiplier: 1 + 0.02·grade_pct.
5% grade: 1 + 0.10 = 1.10 multiplier.
- 4
Multiply.
214.9 × 1.10 = 236.4 cal. Hills earned you 21.5 extra calories versus flat ground.
Worked Example
78 kg adult, 45 min brisk walk on 5% incline
Weight (kg)
78
Duration (min)
45
Pace
5.5 km/h (brisk)
Incline (%)
5
calories = (3.5 × 3.5 × 78 × 45 / 200) × 1.10 = 214.9 × 1.10 = 236.4 cal
About 236 calories. For comparison, the same walk flat would burn ~215; at 10% grade, ~258.
Common Variations
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Sources & References
- 2011 Compendium of Physical Activities — Ainsworth BE et al.
- ACSM Position Stand: Quantity and Quality of Exercise — Medicine & Science in Sports & Exercise