Walking calories depend on body weight, duration and effort. If you know distance and speed, calculate the time first and then choose the closest walking category.
Convert distance into minutes
Time in minutes = distance in kilometres ÷ speed in km/h × 60. A 4 km walk at 5 km/h takes 48 minutes. Use moving time consistently; a long café stop is not walking time.
Enter the example
For 70 kg, 48 minutes and “Walking, moderate”, the tool uses 3.5 MET and returns about 206 kcal. The formula is MET × 3.5 × kg ÷ 200 × minutes. The brisk/hills category uses 5 MET, which would produce 294 kcal with the same weight and duration.
Distance is not an intensity measurement
The tool has no speed, gradient or surface field. Its categories are broad: a steep hill, loose sand and a flat pavement may require different effort at the same speed. Choose one consistent method for similar walks and treat the result as an estimate of total session energy, not a food allowance.
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.
