Walking Calorie Burn Calculator (China)
Walking is one of the most effective and sustainable physical activities for long-term health and weight loss. Use our walking calorie burn calculator to calculate how many calories you burn based on your body weight, duration, and walking pace.
How Walking Calories Are Calculated
Exercise scientists measure physical activity intensity in **Metabolic Equivalents (METs)**. One MET represents the rate at which your body expends energy while resting. Walking at a moderate speed of 3.0 mph has a MET value of 3.5. This means you burn 3.5 times more energy than sitting still.
The clinical formula to determine calorie burn is:
Step and Deficit Strategy
Integrating walking with a dietary deficit is the most sustainable approach to fat loss. For instance, walking 10,000 steps covers roughly 4-5 miles, burning between 300 to 500 calories depending on your body weight. Combining this active expenditure with a moderate deficit established using our calorie deficit calculator can double your fat loss speed. For more details on the metabolic impact of walking, check our guide on .
Scientific Citation: The metabolic cost of transport determines active caloric expenditure. Check exercise physiology studies on walking energy costs at Wikipedia's Intermittent Fasting & Exercise Page.
医学审核： Rekha Kumar 博士（M.D., M.S.，首席医学审核） · 最近审核: September 2026 · 更新时间: 2026-09-15
证据与参考
本工具仅供参考，不能替代专业医疗建议。
常见问题
这个计算器免费吗？
是的。Weight Loss Percentage 的所有计算器均免费，无需注册或账号。
结果有多准确？
结果取决于输入数据的准确性以及依据国家卫生机构指南发布的计算公式。请关注数周趋势，而非单次读数。
我应该多久查一次？
当体重、活动量或目标变化时再查看——对大多数人来说，每周一次即可看出可靠趋势。
谁审核本网站的内容？
所有医学与营养内容均由首席医学审核 Rekha Kumar 博士（M.D., M.S.）撰写并审核，引用美国疾控中心（CDC）和国立卫生研究院（NIH）等联邦卫生来源。