Walking is one of the most accessible and effective forms of exercise for burning calories.
A 150 lb person burns ~100 calories per mile walked.
MET values: slow walk (2 mph) = 2.0, brisk walk (3.5 mph) = 4.3.
Use this calculator as a starting point for any health or fitness goal that requires a numeric benchmark. The result is an estimate, not a diagnosis — but it provides a concrete figure to track against over time.
The most common mistake is treating the result as a precise measurement rather than an evidence-based estimate. All body metric calculators have margins of error — use the result as a tracking baseline, not a clinical diagnosis.
A personal trainer uses the calculator with a new client to set a measurable starting point. Re-running the calculation at 4-week intervals provides an objective progress metric that supports motivation and programme adjustments.
Approximately 80–100 calories per mile, depending on weight and speed.