Work out calories burned walking instantly with clear inputs, formula shown and shareable results.
Energy expenditure uses MET values: one MET is resting metabolism, and calories equal METs times body weight in kilograms times hours. Level walking at 5 km/h is about 3.5 METs, and each 1% of incline adds roughly 0.35 METs.
MET calories
kcal = MET x weight (kg) x hours; walking at 5 km/h is about 3.5 METs
Because you are moving that mass. Energy cost is close to proportional to weight, so a 90 kg person burns about 20% more than a 74 kg one over the same walk.
Gross, including the resting metabolism you would have burned anyway. Subtract roughly one MET-hour to get the additional cost of the activity.