Formula, in Cardio Conditioning

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.

4 variables. Published Mar 12, 2026. Updated May 10, 2026. By AI Fit Hub.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula

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)

Duration (min)

Pace

5.5 km/h (brisk)

Incline (%)

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

ACSM walking equation (slow paces): VO₂ ml/kg/min = 0.1·speed_m_min + 1.8·speed_m_min·grade + 3.5. Convert to cal via × mass_kg × 5/1000.

Step-based estimates assume ~0.04 cal/step at 70 kg; scale linearly with mass.

Trekking poles increase upper-body engagement and add 10–15% to calorie cost at the same pace.

Run the numbers next

Cardio Calories Burned Calculator
Estimate exercise calorie burn from body weight, duration, MET intensity, and incline.
Cardio Running Pace Calculator
Calculate pace per km and mile and project race finish times from one run.

Sources

2011 Compendium of Physical Activities , Ainsworth BE et al.
ACSM Position Stand: Quantity and Quality of Exercise , Medicine & Science in Sports & Exercise