Total energy used including the resting metabolism underneath the activity.

Extra energy above rest; gross minus roughly 1 MET of baseline.

The Compendium of Physical Activities, the standard MET reference researchers use.

The hardest intensity sustainable near one hour; interval training targets it.

2026-09-16 9 min

Walking MET Calculator

Walking MET Calculator: estimate MET from speed with exercise-physiology equations, plus calories and a 0-100 session score.

Calculator

Speed km/h

Body Weight kg

Duration min

Results update live as you type

Status:3.4 MET (Moderate)119 kcalScore 36/100

Walking MET Calculator Results

Session Score36/100

MET Value3.4 (Moderate)

Calories Burned119 kcal

Hourly Rate238 kcal/h

Speed5 km/h

Session Breakdown

Interval	Minutes	Calories	Share
First third	10	40	33.3%
Middle third	10	40	33.3%
Final third	10	40	33.3%

Recommendations

▸At 5 km/h the cost is 3.4 METs — moderate intensity
▸One hour at this pace burns about 238 calories for 70 kg
▸Re-test when fitness changes: the same speed should feel easier within weeks

Results

Caution

Session Score

36/100

Burn (30) + intensity (30) + volume (40)

MET Value

3.4 (" + b.band + ")

Energy cost vs rest

Calories Burned

119 kcal

MET x kg x hours

Hourly Rate

238 kcal/h

MET x body weight

Speed

5 km/h

Entered average speed

Intensity Band

Moderate

Light <3, moderate 3-6, vigorous >6 MET

MET comes from validated speed-cost equations with calories via the standard MET formula. Individual efficiency shifts results 10-20% around this physiology-based estimate.

Visualizations

Calories by Session Third

40 kcalFirst third

40 kcalMiddle third

40 kcalFinal third

Calories by Session Third

First third33%

Middle third33%

Final third33%

Session Score

Score36/100

Formula

This calculator derives walking MET from speed with exercise-physiology equations, then applies the standard calorie formula.

VO2 = 0.1 x v + 3.5; MET = VO2 / 3.5

Alternative Form

Calories = MET x weight (kg) x hours; 1 MET = 3.5 mL O2/kg/min

Variables

Symbol	Name	Unit	Description
v	Speed	km/h	Average moving speed
MET	MET value	MET	Cost relative to rest
W	Weight	kg	Body weight
T	Duration	h	Session hours
C	Calories	kcal	Gross energy
Score	Session score	0-100	Burn, intensity and volume

Explanation

Oxygen cost rises with speed — linearly for walking and cycling models, steeply for running — and MET divides that cost by resting uptake.

Derivation

VO2 = 0.1 x v + 3.5; MET = VO2 / 3.5. Light <3, moderate 3-6, vigorous >6 MET.

Step-by-Step Calculation

Follow each step to understand how the result is calculated from your inputs.

Step 1

Estimate oxygen cost from speed.

VO2 = 0.1 x v + 3.5; MET = VO2 / 3.5

Speed:5 km/h

Intermediate: speed through the cost equation

Result: MET = 3.4

Step 2

Classify the intensity band.

Light <3, Moderate 3-6, Vigorous >6

MET:3.4

Intermediate: band lookup

Result: Moderate intensity

Step 3

Convert duration to hours.

Hours = minutes / 60

Minutes:30

Intermediate: 30 / 60

Result: 0.50 hours

Step 4

Apply the MET equation.

Calories = MET x kg x hours

MET:3.4

Intermediate: 3.4 x weight x 0.50

Result: 119 kcal

Step 5

Express the hourly rate.

Rate = MET x kg

MET:3.4

Intermediate: 3.4 x weight

Result: 238 kcal/h

Step 6

Score burn, intensity and volume 0-100.

Score = min(100, burn + intensity + volume)

MET:3.4

Intermediate: burn + intensity + volume

Result: Session score = 36/100

Final Answer

36/100

Worked Examples

See how the calculator works with different scenarios.

Scenario

Walking at 5 km/h for 30 minutes.

Inputs

Speed:5 km/h

Duration:30 min

Calculation

MET = 3.4; Calories = 3.4 x 70 x 0.50 = 119

Result

3.4 METs, 119 kcal

Interpretation

The reference intensity for this activity.

Understanding Your Result

Your Result: Session Score: 36/100

Typical range: Light activity under 3 METs, moderate 3-6, vigorous above 6. Most training targets the moderate band and above.

What This Means

The MET value prices this walking speed in multiples of resting metabolism.

Why It Matters

METs connect any speed to calories, guideline minutes and training zones without a lab test.

Professional Interpretation

ACSM equations predict steady-state oxygen cost; add 10-20% individual variation around the estimate.

Why speed drives MET

Moving faster costs more oxygen per minute; the equations encode that slope for each discipline.

Bands beat raw numbers

Guidelines count moderate and vigorous minutes, so the band matters as much as the decimal.

Recommendations

•Reach 3+ METs for guideline minutes
•Count vigorous minutes double
•Re-test as fitness improves
•Update weight monthly
•Combine with strength work

Educational Content

Introduction

The Walking translates body weight, time and intensity into calories through the MET system. It is not judgment, just physics: bigger engines and longer sessions burn more fuel.

Concept Explanation

One MET equals sitting quietly. Multiply 3.4 METs by weight in kilograms and by hours to get gross calories. The effort selector scales the reference value from relaxed (0.9x) to hard (1.15x), and the breakdown table shows where the burn accumulates.

Applications

▸Sizing walking sessions sessions to a calorie target

▸Balancing training fuel against weight goals

▸Comparing intensities without a wearable

▸Planning weekly volume across sports

▸Setting honest expectations for fat loss

▸Logging consistent numbers for a training diary

Benefits

•One dashboard for burn rate, totals and training score
•A single 0-100 score to track session quality
•Recommendations generated from your actual numbers
•Interval-level detail showing accumulation
•Instant recalculation for what-if planning

Limitations

•Needs honest weight and duration inputs
•Static average; intervals vary second to second
•Assumes typical technique and conditions
•Does not measure EPOC or adaptation

Best Practices

•Weigh in the morning for consistent inputs
•Log duration including warm-up honestly
•Use hard effort only for truly hard sessions
•Re-run when body weight changes 2+ kg
•Pair with a food log for weight goals

Common Misconceptions

Myth: The number is exact.

Truth: It is a standardized estimate within 20-30% of lab values. Trends across identical inputs matter more than any single total.

Myth: More sweat means more calories.

Truth: Sweat tracks heat and hydration, not energy. Cool dry sessions at the same MET burn the same calories.

Myth: Exercise alone drives fat loss.

Truth: A 300-calorie session is easily eaten back. Combine training with measured nutrition for reliable loss.

Practical Tips

•Weigh in the same conditions each week
•Count warm-up and cool-down in duration
•Reserve hard effort for truly hard sessions
•Compare identical inputs week to week
•Fuel sessions over 75 minutes with carbs
•Strength-train twice weekly alongside cardio

Common Mistakes

Logging wishful durations

Use elapsed moving time from a watch, not gym arrival to departure.

Always selecting hard effort

Most training is moderate; hard should leave you needing recovery tomorrow.

Ignoring body-weight drift

Update weight monthly; a 5 kg change moves totals about 7%.

Eating back every calorie

Eat back half at most when losing weight; estimates skew generous.

Comparing across sports directly

MET scales differ by mechanics; compare within one activity over time.

Chasing single-session records

Weekly totals drive adaptation; one huge session mostly drives soreness.

Assumptions

This calculator makes the following assumptions to provide estimates:

Steady average intensity: The MET value represents the session average, not second-by-second peaks.

Typical mechanics: Assumes normal technique, surfaces and conditions for the activity.

Accurate weight: Body weight input is current and measured, since calories scale linearly with it.

Gross energy: Totals include resting metabolism during the session, per Compendium convention.

Adult physiology: Equations fit typical adults; youth and clinical populations differ.

Limitations

Be aware of these limitations when using this calculator:

No individual calibration: Efficiency varies 10-20% between people at the same MET.

Environment ignored: Heat, altitude, wind and terrain shift real burn versus the estimate.

Afterburn excluded: EPOC adds roughly 6-15% after hard sessions, uncounted here.

Skill effects: Beginners often burn more than skilled athletes at the same pace.

Medical factors: Medication, hormones and body composition alter expenditure.

Related Calculators

Explore more calculators related to this topic.

Related Guides

Deepen your understanding with these educational resources.

Getting Started with Cardio Training

Build safe weekly volume from walking to intervals.

Strength Training Basics

Pair resistance work with your calorie-burning sessions.

Nutrition for Active People

Fuel training and recover without erasing the deficit.

Understanding TDEE and Energy Balance

Place exercise calories inside total daily expenditure.

Glossary

Technical terms used in mortgage calculations explained in plain language.

MET: Metabolic Equivalent of Task; 1 MET is resting energy use, and walking uses a multiple of it.
Gross calories: Total energy used including the resting metabolism underneath the activity.
Net calories: Extra energy above rest; gross minus roughly 1 MET of baseline.
Compendium: The Compendium of Physical Activities, the standard MET reference researchers use.
EPOC: Afterburn: slightly elevated metabolism after hard sessions, typically 6-15% extra.
RPE: Rating of perceived exertion, a 1-10 scale of how hard the effort feels.
Zone 2: Easy aerobic intensity where conversation stays comfortable; the base of endurance.
Threshold: The hardest intensity sustainable near one hour; interval training targets it.
TDEE: Total daily energy expenditure: BMR plus activity plus food thermogenesis.
BMR: Basal metabolic rate: resting calorie need for vital functions.
Thermic effect: Calories used digesting food, roughly 10% of intake.
Training load: Volume times intensity across sessions; manages fitness against fatigue.

Authoritative References

Trusted sources and standards referenced by this calculator.

Ainsworth et al. — Compendium of Physical Activities ACSM — Exercise guidance and resources CDC — Physical activity guidelines American Heart Association — Fitness resources WHO — Physical activity fact sheets NIH — Exercise and health information AtlasCalcs — Health resources

Applicable Standards

ACSM Guidelines for Exercise Testing and PrescriptionCompendium of Physical Activities MET valuesWHO physical activity recommendations (150-300 min/week moderate activity)

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Page Information

Last Updated:

2026-09-16

Version:

2.0.0

References:

License:

Free to use for educational and professional purposes.