Free Healthcare Tool
Walking Energy Estimate
Estimate gross and net activity energy for a walk, using a standard MET-based convention.
What this answers:
- Roughly how much energy does a walk of a given pace, weight, and duration use?
This uses a small local subset of the 2024 Compendium of Physical Activities. It does not predict weight loss and should not be added twice into a separate TDEE estimate.
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How it's calculated
gross kcal = MET × weight(kg) × hours net kcal = max(MET−1, 0) × weight(kg) × hours
Worked example
MET 3.8, 70 kg, 30 minutes: gross 133 kcal, net 98 kcal.
Source: 2024 Compendium of Physical Activities (pacompendium.com/walking). Source last checked September 28, 2026.
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