How many kilojoules does walking 5 km burn?

A 70 kg person walking 5 km at moderate pace (4.8 km/h) burns approximately 1,050 kJ (250 calories). This takes about 60 minutes. Heavier individuals burn more, lighter individuals burn less.

Is walking good for weight loss?

Yes, walking is an excellent low-impact exercise for weight loss. A daily 30-minute brisk walk burns around 600-800 kJ. Combined with a slight dietary deficit, this can lead to steady, sustainable weight loss.

How many calories per km walking?

A general rule of thumb is approximately 1 kcal per kg of body weight per km walked. So a 70 kg person burns about 70 kcal (293 kJ) per kilometre. This varies slightly with speed and terrain.

Walking Calories & kJ Calculator

Walking is one of the most accessible forms of exercise. This calculator estimates how many kilojoules or calories you burn walking, based on your body weight, walking speed, and duration.

Enter Your Details

Body Weight

Walking Speed

Duration

min

How It Works

Walking energy is calculated using MET values that vary by speed: slow walking (3.2 km/h) = 2.8 METs, moderate (4.8 km/h) = 3.5 METs, brisk (5.6 km/h) = 4.3 METs, very brisk (6.4 km/h) = 5.0 METs. Energy (kJ) = MET × weight (kg) × hours × 4.184.

Quick Reference

Duration	kJ Burned	Calories Burned
10 min	219	52
15 min	329	79
20 min	439	105
30 min	658	157
45 min	987	236
60 min	1,317	315
90 min	1,975	472

Based on 75 kg at moderate pace (5 km/h, MET 3.5).

Frequently Asked Questions

How many kilojoules does walking 5 km burn?: A 70 kg person walking 5 km at moderate pace (4.8 km/h) burns approximately 1,050 kJ (250 calories). This takes about 60 minutes. Heavier individuals burn more, lighter individuals burn less.
Is walking good for weight loss?: Yes, walking is an excellent low-impact exercise for weight loss. A daily 30-minute brisk walk burns around 600-800 kJ. Combined with a slight dietary deficit, this can lead to steady, sustainable weight loss.
How many calories per km walking?: A general rule of thumb is approximately 1 kcal per kg of body weight per km walked. So a 70 kg person burns about 70 kcal (293 kJ) per kilometre. This varies slightly with speed and terrain.

How This Is Calculated

kcal = MET × weight (kg) × duration (hours)

MET: = Metabolic Equivalent of Task (2.8–5.0 for walking)
weight: = body weight in kilograms
duration: = exercise time in hours

MET values: 3.2 km/h = 2.8, 4.0 km/h = 3.0, 4.8 km/h = 3.5, 5.6 km/h = 4.3, 6.4 km/h = 5.0. From the Compendium of Physical Activities.

Related Tools

Running Calorie Calculator

Calculate kilojoules and calories burned running at different speeds. Compare energy cost by pace and body weight.

Steps to Kilojoules Converter

Convert your daily step count into kilojoules burned. See how much energy your walking contributes to your daily expenditure.

Kilojoules Burned Calculator

Calculate how many kilojoules (or calories) you burn during any exercise based on your weight and activity duration.

Related Charts

Exercise Energy Chart (Calories)

Calorie burn rates for different exercises and activities based on varying body weights.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.