Find out exactly how much you need to walk or run every day to hit your weight loss goal — based on proven MET calorie science.
Walking burns roughly 3–5 calories per minute depending on your speed and weight. A 70 kg person walking briskly (6 km/h) burns about 350 calories per hour. This is calculated using MET values from the Compendium of Physical Activities.
A 70 kg person walking briskly for 30 minutes burns roughly 175 calories. Over a week that's ~1225 calories, which equals about 0.16 kg of fat loss per week (since 1 kg fat = 7700 kcal). Results vary based on diet.
Yes. Running at 10 km/h burns roughly 2.8× more calories per minute than walking at 5 km/h for the same person weight, because the MET value jumps from 3.5 to 10.0.
MET (Metabolic Equivalent of Task) is a scientific measure of how much energy an activity uses relative to sitting at rest. MET 1 = resting. Walking has MET ~3.5, running has MET ~10. Calorie burn = MET × body weight (kg) per hour. It is the standard used in sports science and the Compendium of Physical Activities.
1 kg of body fat equals approximately 7,700 kilocalories of energy. This is the widely accepted scientific figure used in weight loss planning. To lose 1 kg, you need to burn 7700 more calories than you consume.