How many kJ does a 30-minute walk burn?

At 5 km/h and 75 kg body weight, a 30-minute walk burns approximately 549 kJ (131 kcal). Heavier walkers or faster speeds will burn more; lighter walkers or slower speeds will burn less.

Does walking uphill burn more calories?

Yes. A 5% incline increases calorie burn by roughly 35% compared with flat ground at the same speed, because your muscles do more work pushing your body weight uphill.

How many steps in a 3 km walk?

Approximately 3,900 steps for an average adult walking at a moderate pace. Step length varies with height and speed, so this is an estimate based on an average of 1,300 steps per kilometre.

Walking Calorie Calculator

This calculator estimates how many kilojoules and calories you burn on a walk, using your distance, pace, terrain and body weight. Enter the distance in kilometres, choose a walking speed from a slow stroll at 3 km/h through to a power walk at 7 km/h, select the terrain from flat footpath through gentle, moderate or steep uphill grades (or a hilly mixed route), and enter your body weight in kilograms. The calculator returns the total energy burned in kilojoules (kJ) and kilocalories (kcal), the walk duration, an estimated step count, and the energy cost per kilometre, so you can compare routes, speeds or gradients side by side. It works by applying Metabolic Equivalent of Task (MET) values for each speed, adding extra MET for uphill sections, then multiplying by your body weight and walking time; steps are estimated from an average stride length. Because New Zealand food labels lead with kilojoules, the results show kJ first with kcal alongside for reference. Use it to plan an active break during your workday, check whether an incline walk lifts your energy burn, or see how a longer weekend walk stacks up against your daily energy target. These are estimates based on population averages: your actual burn depends on fitness, muscle mass, walking technique and terrain, so treat the numbers as a helpful guide rather than a precise medical measurement.

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Distance (km)

Walking speed

Terrain / incline

Body weight (kg)

659 kJ

157 kcal

energy burned

36 minduration

3,900estimated steps

220 kJ/kmkJ per km

Energy estimates use MET values and are a guide. Individual results vary with fitness, body composition and walking technique. Not medical advice.

How it works

The calculator uses Metabolic Equivalent of Task (MET) values, a standard measure of exercise intensity. MET values for walking range from 2.8 at a slow stroll to 5.0 at a brisk power walk. Walking uphill adds additional MET based on incline: roughly 0.5 MET per 2% grade. The formula is:

kcal = MET x body weight (kg) x duration (hours)

Kilojoules are then calculated by multiplying kcal by 4.184, which is the standard conversion factor. Step count is estimated at 1,300 steps per kilometre, a reasonable average for an adult at moderate pace.

MET values used

Slow stroll (3 km/h): MET 2.8. Easy walk (4 km/h): MET 3.0. Moderate walk (5 km/h): MET 3.5. Brisk walk (6 km/h): MET 4.3. Power walk (7 km/h): MET 5.0. Each 2% of incline adds 0.5 MET to the base value.

NZ context

New Zealand food labels show kilojoules (kJ) as the primary energy unit, with kilocalories (kcal, sometimes written as Cal) shown in brackets. This calculator follows the same convention, displaying kJ prominently and kcal alongside for reference.

Worked example

Inputs: 75 kg person, 3 km distance, 5 km/h (moderate walk), flat terrain.

MET: 3.5 (flat, 5 km/h)

Duration: 3 km / 5 km/h = 0.6 hours (36 minutes)

kcal: 3.5 x 75 x 0.6 = 157.5 kcal

kJ: 157.5 x 4.184 = 659 kJ

Steps: 3 km x 1,300 = 3,900 steps

kJ per km: 659 / 3 = 220 kJ/km

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