What this tool does
You enter body size, then time, miles, or steps, plus pace and incline. The page returns gross session calories (including rest during the walk) and net calories (the extra cost of walking instead of sitting).
How it works
Speed comes from the pace you pick. Distance mode divides kilometres by that speed. Steps use height × 0.415 as stride. Energy uses the ACSM walking VO2 equation, including a grade term for 5% and 10% inclines.
Formula and methodology
VO2 (ml/kg/min) ≈ 0.1·S + 1.8·S·G + 3.5, where S is m/min and G is grade as a fraction. kcal ≈ VO2/1000 × kg × minutes × 5. Net subtracts the 3.5 ml/kg/min rest term.
How to interpret the result
A 30-minute level walk is often 90–180 kcal gross for adults. That is real movement. It is not a 400 kcal hole you must fill. If TDEE already used “light” or “moderate,” the walk may already be inside the day.
Example
70 kg, 30 minutes, moderate, level: ACSM lands near 110–140 kcal gross. The same walk at 10% grade is substantially higher. 3 miles at a moderate pace is a longer session than 30 minutes — check which one you actually did.
Common mistakes
- Adding the watch number on top of a TDEE that already counted daily walking.
- Calling a 5-minute stroll from the car a “walk workout.”
- Using very-brisk pace on a recovery shuffle.
When this estimate may be off
- You stopped at every light and the clock still ran.
- The treadmill is 15% and you held the rails.
- Body weight on the form is a guess from last year.