MET-Based Calorie Formula

Calories = MET × weight(kg) × duration(hours)

The standard formula for estimating walking calorie burn using Metabolic Equivalent of Task values from the 2024 Compendium of Physical Activities. MET reflects the intensity of walking relative to rest (MET 1.0).

Walking MET by Speed and Incline

Flat: 2.0 mph = MET 2.8 | 2.5 mph = MET 3.0 | 3.0 mph = MET 3.5 | 3.5 mph = MET 4.3 | 4.0 mph = MET 5.0 | 4.5 mph = MET 6.3

MET values increase with walking speed. Incline further increases energy cost: each 5% grade adds approximately 20% to calorie burn. Nordic walking with poles has a MET of ~4.8 due to upper body engagement.

Steps to Calories Conversion

Calories = MET × weight(kg) × (steps × stride_length / speed) / 60

Converts step count to calories by first calculating distance (steps × stride length), then deriving duration from distance and speed. Stride length is estimated as 41.3% of height — a validated anthropometric ratio.

Incline Calorie Multiplier

Adjusted Calories = base_calories × incline_multiplier (1-5%: ×1.1 | 6-10%: ×1.2 | 11-15%: ×1.4)

Walking uphill increases calorie burn proportional to grade. These multipliers are approximate — a 5% grade increases burn by ~20%, while a 15% grade increases it by ~65%. Downhill walking slightly reduces calorie expenditure compared to flat.