Health disclaimer
Last updated 3 September 2026
Not medical advice
The information on this site is provided for general educational purposes only. It is not medical, nutritional, or fitness advice, and it is not a substitute for consultation with a qualified health professional.
Never disregard professional medical advice, or delay seeking it, because of something you read here. If you have a health condition, are pregnant, are recovering from injury, or are starting a new exercise routine, speak with a clinician first.
Results are estimates
Every figure shown is an estimate based on population averages. Calories burned are calculated with the ACSM walking equation, which scales with body weight, pace and incline and is validated for walking speeds of roughly 3–6 km/h. Distances assume a fixed 1,389 steps per kilometre.
Actual energy expenditure varies with age, sex, body composition, fitness, terrain, temperature, load carried and walking efficiency. Resting metabolism is not subtracted, so real "extra" burn from a walk is lower than the number shown.
Calorie values for foods are typical figures for a common serving size. Brands, recipes and portions vary widely.
Use your judgement
These numbers are a rough sense of scale, not a prescription. Do not use them to justify restrictive eating, to compensate for meals through exercise, or to set training targets. If food and exercise feel difficult to think about, please talk to a professional.