SnapCalorieBurn — free MET-based calorie calculators
Walking 10 km burns 400–700 calories. Complete weight-based table plus tips for long-distance walking and hiking.
Walking 10 kilometers (6.2 miles) burns approximately 400–700 calories, making it a substantial calorie-burning session comparable to many gym workouts.
A 10K walk takes roughly 1.5–2 hours at a moderate pace and accumulates approximately 12,000–14,000 steps. This distance is popular for charity walks, hiking trails, and urban exploration. At this duration, your body has been in a fat-burning metabolic state for over an hour, making long walks particularly effective for fat metabolism.
Walking 10 km burns roughly the same total calories as running 10 km — the difference is time, not total energy. A 10K walk takes about twice as long but achieves comparable calorie expenditure with significantly less joint stress and recovery time needed.
Weekend 10K walks are excellent for combining exercise with leisure. Explore new neighborhoods, hike scenic trails, or walk to a destination instead of driving. The 400–700 calorie burn effectively offsets a restaurant meal, making it a practical tool for weight maintenance during social weekends.
Direct answer: 10 km (6.2 mi) of walking burns an estimated 362–639 calories, depending on body weight (180 lb / 82 kg: ~504 kcal). Intensity assumed: Moderate (3 mph) (MET 3.5). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~362 cal |
| 155 lb (70 kg) | ~430 cal |
| 180 lb (82 kg) | ~504 cal |
| 205 lb (93 kg) | ~571 cal |
| 230 lb (104 kg) | ~639 cal |
Example: At MET 3.5, a 180 lb (82 kg) person doing approximately 10 km (6.2 mi) of walking burns approximately 504 calories: 3.5 × 82 × 1.75 h ≈ 504 kcal.
There is no single universal calorie figure for this activity. At 180 lb (82 kg) and the same 105 minutes:
| Style / effort | MET | Estimate |
|---|---|---|
| Slow (under 2 mph) | 2 | ~287 cal |
| Brisk (3.5 mph) | 4.3 | ~617 cal |
| Fast (4 mph) | 5 | ~718 cal |
| Power walking (4.5+ mph) | 7 | ~1005 cal |
An estimated 362–639 calories, depending on body weight. A 180 lb (82 kg) person burns about 504 kcal, calculated as MET 3.5 × 82 kg × 1.75 hours.
About 4.8 kcal per minute for a 180 lb (82 kg) person, or 6.1 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 362 kcal here versus 639 kcal for a 230 lb person — a 77% spread for the identical session.
Not by much. For a fixed distance the energy cost is dominated by moving your body mass, so a 180 lb person lands near 504 kcal either way. A faster pace raises the calories per minute but shortens the session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Individual results commonly land within about ±15% of the figure shown; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the walking calorie calculator to enter your own weight, intensity and duration.