Lunia · Free tools
Weight Loss Walking Calculator
See how much walking corresponds to an active-energy comparison target.
Your details
Runs entirely in your browser. Nothing you type is sent anywhere or saved.
Your result
Ready to calculate
Enter your details, then calculate to see your result here.
How this calculator works
The calculator uses a speed-based walking MET minus 1 resting MET to estimate active energy per minute. Dividing your chosen energy comparison by that rate gives time and distance.
A worked example
Body weight: 70 · Weight unit: Kilograms · Walking speed: 5 · Speed unit: km/h · Active energy to compare (kcal): 200
- Walking time for that energy estimate
- 58.3 min
- Walking distance
- 4.86 km
- Active energy target
- 200 kcal
These are illustrative inputs, not personal recommendations.
Common questions
Will walking off 200 kcal produce a fixed weight loss?
No. Long-term weight change is dynamic. A workout calorie estimate cannot predict individual weight loss on its own.
How should I use the result?
Walking energy does not guarantee weight loss. Appetite, recovery and changes in daily movement matter. This is an energy comparison, not a required daily workout or weight-loss promise.
Sources & method references
- 2024 Adult Compendium of Physical Activitiespacompendium.com (opens in a new tab)
- NIDDK Body Weight Planner and model limitationsniddk.nih.gov (opens in a new tab)
Formula-based results are estimates, not individual medical advice.