The MET Formula
Calorie burn from walking is calculated using MET values (Metabolic Equivalent of Task), a measure of energy expenditure relative to resting. The formula is: Calories = MET - weight (kg) - time (hours).
Heavier people burn more calories walking the same distance because they're moving more mass. Walking speed significantly affects burn rate.
| Walking Speed | MET Value | kcal/hr (80kg person) |
|---|---|---|
| Slow stroll (~3 km/h) | 2.0 | ~160 kcal |
| Normal walk (~4.8 km/h) | 3.5 | ~280 kcal |
| Brisk walk (~6 km/h) | 4.5 | ~360 kcal |
| Power walk (~7.5 km/h) | 6.0 | ~480 kcal |
The Truth About 10,000 Steps
The 10,000 steps target originated from a 1960s Japanese marketing campaign for a pedometer, not scientific research. Modern research suggests the health benefits of walking plateau at around 7,000-8,000 steps per day for most people.
For weight loss specifically, any step count is beneficial, more steps always mean more calories burned. The 10,000 figure is a useful goal but not a magic number.
Walking vs Running, Calories Per km
A common misconception is that running burns far more calories than walking. Per kilometre covered, running and walking burn similar calories, roughly 65-85 kcal/km for a 70-80kg person. Running burns more per minute because you cover ground faster. Walking longer distances can match or exceed the calorie burn of a shorter run.
NEAT, Why Steps Matter For Fat Loss
Steps contribute to NEAT (Non-Exercise Activity Thermogenesis), calories burned from all movement that isn't structured exercise. NEAT can account for 200-800+ kcal per day depending on lifestyle, making it a major driver of total daily calorie expenditure and an underutilised tool for fat loss.
