For a 30-minute moderate walk, this tool estimates about 110 kcal at 60 kg, 138 kcal at 75 kg and 165 kcal at 90 kg. These are examples based on one intensity assumption.
Walking calorie chart
At 3.5 MET, estimated totals for 30 / 60 minutes are: 60 kg: 110 / 221 kcal; 75 kg: 138 / 276 kcal; 90 kg: 165 / 331 kcal. Values are rounded. Doubling duration doubles the estimate only when effort stays the same.
Distance example
A 5 km route at 5 km/h lasts one hour. For 75 kg at the moderate setting, that gives about 276 kcal. A slower walk lasts longer but may have a lower intensity; avoid assuming every kilometre has an identical cost.
What the chart leaves out
The category is an average rather than a measurement of your walk. Surface, gradient, load and physiology can change expenditure. The figures include energy you would have used at rest during that time. Track comfortable time or distance as well as calories when building a walking habit.
Compendium of Physical Activities: METs
Estimate: kcal/min = MET × 3.5 × kg ÷ 200. When steps are entered and duration is blank, this tool assumes 100 steps per minute. MET values are population averages. Incline, terrain, wind, fitness, technique, handrail use and individual physiology change actual energy use. Not medical or nutrition advice.
Schatting: MET × 3,5 × kg ÷ 200. MET-waarden zijn gemiddelden en geen directe meting of medisch advies.
