হাঁটার ক্যালোরি ক্যালকুলেটর
Calculate calories burned walking based on your weight, pace, and duration. Includes options for flat ground and incline walking.
এই ক্যালকুলেটর কীভাবে ব্যবহার করবেন
- Weight (kg) লিখুন
- Duration (minutes) লিখুন
- Pace (0=slow 3km/h, 1=moderate 4-5km/h, 2=brisk 5-6km/h, 3=fast 6-7km/h) লিখুন
- গণনা করুন বোতামে ক্লিক করুন
- ক্যালকুলেটরের নিচে প্রদর্শিত ফলাফলটি পড়ুন
How Walking Burns Calories
Walking calorie burn is calculated using MET values: Calories = MET × weight (kg) × time (hours). Walking METs range from 2.5 (slow stroll) to 5.0 (fast power walk).
Walking at 5 km/h burns roughly twice as many calories per minute as sitting still. While the total burn is lower than running, walking can be sustained for longer periods and is accessible to nearly everyone.
Calories Burned at Different Walking Speeds
- Slow (3 km/h): ~2.5 MET — approx. 175 cal/hour for 70 kg
- Moderate (4–5 km/h): ~3.5 MET — approx. 245 cal/hour
- Brisk (5–6 km/h): ~4.3 MET — approx. 301 cal/hour
- Fast (6–7 km/h): ~5.0 MET — approx. 350 cal/hour
Walking uphill on even a 5% grade can increase calorie burn by 30–40% compared to flat ground at the same speed.
Walking for Weight Loss and Health
Walking is one of the most accessible and sustainable forms of exercise:
- 10,000 steps/day burns approximately 300–500 extra calories for most people
- A daily 30-minute brisk walk can contribute to losing about 1 kg per month in a calorie deficit
- Regular walking reduces risk of heart disease, type 2 diabetes, and depression
The WHO recommends at least 150 minutes of moderate-intensity activity (like brisk walking) per week for adults.
সর্বশেষ আপডেট: March 2026
Frequently Asked Questions
How many steps burn 500 calories?
Approximately 8,000–12,000 steps burns 500 calories for a 70 kg person, depending on walking speed and terrain. A brisk walk at 5–6 km/h burns roughly 300–350 calories per hour, so about 1.5 hours of brisk walking would reach 500 calories.
Does walking on an incline burn more calories?
Yes — significantly more. Walking on a 10% incline roughly doubles the calorie burn compared to flat walking at the same speed. Treadmill incline walking is a highly effective low-impact workout for increasing calorie expenditure.
Is walking enough exercise to lose weight?
Walking can absolutely support weight loss when combined with appropriate calorie intake. The key is consistency and volume — most research suggests 45–60 minutes of brisk walking daily produces meaningful weight loss over time when combined with a modest calorie deficit.