Walking Calorie Calculator

Walking is one of the most accessible yet most underrated forms of physical activity. You've probably heard the famous "10,000 steps a day will make you thinner and healthier" sentiment a thousand times. But we have to admit — the slogan's popularity is well deserved! Although the whole 10k thing might be a bit of an overkill for some, it is true that walking at least 7,000–8,000 steps a day has several health benefits, with the extra advantage of being a cheap, accessible and a convenient form of physical exercise! 🚶 💪

At Omni Calculator, we're all about accessibility and convenience, hence the creation of this Walking Calorie Calculator. The tool will take you through your walking habits and, based on them, estimate the number of calories burned in the process, as well as the weight lost this translates to. You'll also find information about the most important benefits of walking and, hopefully, get motivated to give it a go!

You can use this calculator in two ways: either to estimate the treadmill calorie loss or the calories burned walking (for example, when you walk your dog). As the calculator considers the surface inclination, you can be sure that the result will be as precise as possible.

Make sure to take a look at our BMI calculator and the body fat calculator, too!

Prefer watching rather than reading? We made a video for you! Check it out below:

Each time you perform any exercise, such as walking or running, you burn some calories. The amount depends on a few factors: your speed, the duration of exercising, your weight, and the slope. Intuitively, if the grade is negative (you're on a decline), you burn fewer calories than if it is positive. For extreme slopes, use our hiking calculator instead.

This walking calorie calculator uses equations based on data presented in the "Energy Cost of Running" study by R. Margaria, P. Cerretelli, P. Aghemo, and G. Sassi. Equations were derived by shapesense.com.

1. Enter your current weight. Don't cheat! 😉
2. Enter the slope of the walking surface in percents. If you were walking uphill, the slope should be positive. If you were walking downhill — negative.
3. Enter two of the following values: the distance of your walk, the time it took you, or the average speed. The walking calorie calculator will automatically calculate the third on its own.
4. That's all the data you need — the treadmill calorie calculator will show the number of calories burned walking for you, too!
5. The last value that the calculator finds is the weight you would lose if you burn that many calories. It is simply the number of kilocalories divided by 7700 (when kilograms are used).

The health benefits of walking are pretty extensive. This simple activity can change quite a lot in your life — from something as simple as helping your joints work better to something as big as reducing the risk of developing many potentially life-threatening conditions. If you need more motivation to start walking more, here are a bunch of examples you might find inspiring.

• According to a 2019 study, as little as 4,400 steps a day can significantly lower mortality rates over four years of follow-up in older women 👵. Next time you go for a walk, make sure to take your mom or grandma with you!

• A study published in 2018 found that people who walk around 10,000 steps a day are more likely to noticeably lose weight than those whose max is 4,000. It pays off!

• Research accumulated over the years shows that in general, walking might play an essential part in cardiovascular disease prevention ❤️ — no matter the age and gender.

• It appears that walking can be an essential aid in dealing with diabetes, as it is the perfect exercise to lower blood sugar levels, especially in type 2 patients.

• Walking does wonders in reducing anxiety. It's a surprisingly simple yet effective mechanism. The part of the brain most typically responsible for anxious behavior, the amygdala, can't focus on more than one activity. When you focus on walking, your mind is likely to refocus from the anxious thoughts easily. Walking is beneficial not only for your physical but also mental health!

• Last but not least, albeit quite obviously, walking improves your endurance and muscle strength in the long run. This gives you several further benefits, most notably lowering the risk of experiencing joint pain but reducing the strain put on them.

And let's not forget — walking can be an excellent group activity! Take a friend, parent, and even a dog, and enjoy the experience of taking care of your health together.