Walking calories, at your pace.

How this estimate works

Fat Gone stores an intensity value, called a MET, for each activity. One MET represents approximate resting energy use; a higher MET indicates more energy used during the same time. The app estimates basal metabolic rate (BMR) from age, height and weight, then calculates activity energy as BMR ÷ 24 × MET × hours. The calculator above follows that default app method. The app also offers a Harris–Benedict BMR option, so your in-app figure can differ if you choose it.

The default BMR estimate uses the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age in years, then +5 or −161 according to the selected formula parameter. It is an estimate of energy use at rest, not a measured metabolic rate. Fat Gone rounds BMR and then the final calorie result, so small differences from other calculators are expected.

Calories burned walking for 15, 30 or 60 minutes

Compare four level-ground walking paces below. These are examples for a 35-year-old person at 75 kg and 170 cm, using the female formula parameter. The example BMR is 1,477 kcal/day. Your own result will change with your profile and time.

Choose the pace that matches your walk

The four options refer to walking on firm, level ground. Slow walking covers 2.0–2.4 mph, moderate walking 2.8–3.4 mph, brisk walking 3.5–3.9 mph, and very brisk walking 4.0–4.4 mph. They use 2.8, 3.8, 4.8 and 5.5 MET respectively. Match the description to your moving pace rather than the speed you hoped to achieve. If you alternate between a stroll and a brisk section, calculate each section separately and add the estimates. A route with hills or a carried load needs a more specific activity than the level-ground options shown here.

How many calories does a 30-minute walk burn?

There is no single calorie figure for half an hour of walking. For the example profile in the table, a slow walk is about 86 kcal, a moderate walk 117 kcal, a brisk walk 148 kcal and a very brisk walk 169 kcal. These figures include resting energy during the same half hour. Keep the profile fixed when comparing paces, then use your own details in the calculator. A longer walk at a comfortable pace can contribute more total movement time than a shorter fast walk; the table makes that comparison visible without promising a particular weight-loss outcome.

What if you know distance instead of minutes?

This calculator uses moving time. If you know distance and average moving speed, estimate minutes as distance divided by speed, multiplied by 60, using matching units. A 3 km walk at 6 km/h takes 30 minutes before stops. Choose the closest pace and enter those 30 minutes. Do not use the whole time away from home if it includes sitting or waiting. If you only know a step count, there is no fixed conversion here: stride length and walking pace vary, so an identical number of steps can represent different distances and durations.

Why a watch or treadmill can show a different result

Devices may use different metabolic formulas, heart-rate data or a distinction between active and total calories. The Fat Gone default method uses an estimated resting metabolic rate and a catalog intensity value. A disagreement does not prove that either figure measured the true expenditure. Compare the activity definition, the time, the stored body details and whether resting energy is included before comparing numbers. This page does not model treadmill incline, soft ground, heat or a backpack. Use a suitable app activity rather than increasing the time to compensate for a condition the calculator does not represent.

From one estimate to a walking habit

Use the calculator for a session you can realistically repeat, such as the walk to a shop or a break outdoors. Log the actual duration after the walk instead of treating a planned session as completed. For a walk split into two 15-minute sessions at the same pace, the unrounded model equals one 30-minute session; separate rounded results can differ by a calorie. In Fat Gone, record the activity as part of your daily movement and review it over time. Avoid adding the same walk twice if another daily total already includes it. Consistent records are more useful than chasing an unusually large estimate.

What the result can and cannot tell you

This tool estimates gross energy expenditure, which includes resting energy use during the activity. To compare a session with doing nothing for the same duration, subtract the estimated resting portion (BMR ÷ 24 × hours). Neither number is a direct measurement. MET values describe typical activity intensity, while the BMR formula predicts resting expenditure from population data.

Do not convert a single activity estimate directly into expected weight loss. Body-weight change depends on overall intake, expenditure and many other factors over time. The useful habit is to log comparable activities consistently and look for a sustainable pattern. If you are managing a health condition, pregnant, or recovering from an injury, use advice from a qualified clinician when planning activity.

Sources and product method

The selected codes and MET values are from the Fat Gone app’s bundled activity data. The app cites the Compendium of Physical Activities for activity intensity. Its default BMR calculation follows the Mifflin–St Jeor equation. Values are reviewed against the app source when this page changes; the live app remains the source of truth.

Source table for this activity group

Prepared by CreamSoft, maker of Fat Gone. Activity values and method reviewed: 2026-10-01