How the walking calculator works
Calories are estimated with the standard formula: MET value times body weight in kilograms times hours walked. The MET value rises with speed, from about 2.8 for a slow stroll to about 7 for very fast walking. Distance is speed times time, and steps are distance divided by your estimated stride.
How much walking is enough
The CDC advises adults to get at least 150 minutes of moderate activity each week. Brisk walking counts. That is about 30 minutes on five days. Large studies show lower death risk at around 7,000 to 8,000 steps a day, and extra benefit tapers off after that, so 10,000 is a good target and not a strict rule.
| Speed | Feels like | Approx kcal for 70 kg in 30 min |
|---|---|---|
| 3.2 km/h | Slow stroll | 98 |
| 4.8 km/h | Normal pace | 123 |
| 5.6 km/h | Brisk | 151 |
| 6.4 km/h | Power walk | 175 |
Walking and better sleep
Regular moderate exercise helps people fall asleep faster and spend more time in deep sleep. A walk after dinner also helps digestion. Finish hard exercise at least two hours before bed. A gentle walk is fine closer to bedtime. Use the steps to sleep calculator to see how your daily steps relate to your night.