Walking Pace & Calorie Calculator
From distance, time, weight, and optional step count, get your walking pace, speed, estimated calories (MET-based), stride length, and cadence. Runs in your browser.
Results
- Pace
- 15:00 /mi · 9:19 /km
- Speed
- 4.00 mph · 6.44 km/h
- Estimated calories
- 184 kcal (5 MET)
- Stride length
- 31.7 in / 80.5 cm
- Cadence
- 133 steps/min
Calories use the MET equation with walking MET selected by speed (2011 Compendium of Physical Activities). Estimates vary by individual; not medical advice.
About this tool
This calculator turns a walk into the numbers that matter: pace, speed, calories, and — if you logged your steps — stride length and cadence. Pace and speed come straight from distance and time. The calorie estimate uses the standard exercise-science MET method, selecting the right walking MET for your speed from the 2011 Compendium of Physical Activities (a 3 mph stroll is about 3.5 METs; brisk 4+ mph walking rises toward 5–7), then applying kcal per minute = MET × 3.5 × weight-in-kg ÷ 200 across your duration. If you enter steps, it derives your average stride length (distance ÷ steps) and cadence (steps ÷ minutes), useful for form and fitness tracking. Because MET values are population averages, the calorie figure is an estimate that varies with terrain, fitness, and effort. It is informational, not medical advice. Everything runs in your browser.
How to use it
- Enter the distance and how long the walk took.
- Enter your body weight.
- Optionally enter your step count for stride length and cadence.
- Read your pace, speed, calories, and step metrics.
Frequently asked questions
- How are walking calories estimated?
- By picking the walking MET that matches your speed (from the Compendium of Physical Activities) and applying calories per minute = MET × 3.5 × weight in kg ÷ 200, times your minutes. Faster walking has a higher MET, so it burns more per minute.
- Why does my speed change the calorie estimate so much?
- Walking MET rises with speed — about 3.0 at 2.5 mph, 3.5 at 3 mph, 5.0 at 4 mph, and higher for brisk walking. The faster you walk, the more energy per minute, so two walks of the same duration burn different amounts.
- How is stride length calculated?
- Distance divided by step count. Walking 2 miles (126,720 inches) in 4,000 steps gives an average stride of about 31.7 inches. It is an average over the whole walk, so it smooths out variation.
- What is cadence and why does it matter?
- Cadence is steps per minute. Many walkers aim for around 100+ steps/min for a brisk pace; it is a simple way to gauge and control effort. The tool computes it from your steps and duration.
- How accurate are the calorie numbers?
- They are population-based estimates. Real expenditure depends on incline, surface, wind, fitness, and carried weight, none of which the MET value captures, so treat the result as a reasonable approximation rather than an exact count.
- Is this medical advice?
- No — it is an informational fitness tool. For weight-management or health programs, consult a qualified professional.