Calculating Calories Burned While Walking

The Benefits of Walking

• Losing Weight


• Reduction in Blood Triglycerides


• Improvements in Blood Pressure and Blood Sugar Levels


• Stress Relief


• Bone Strengthening


• Relief from Lower Back Pain

Tips for Walking

• Line of sight: Straight ahead in the direction of travel


• Back: Relax your shoulders and straighten your back.


• Arms: Bend your elbows slightly and swing your arms widely.


• Feet: Keep your knees straight and land on your heels, taking long strides.

Walking Pace

• Start at an “easy” pace, and once you get used to it, aim for a pace that feels “somewhat challenging.”

　

How to Gauge Intensity	Evaluation	Estimated Heart Rate per Minute (beats per minute)
		60s	50s	40s	30s	20s
Easy	〇	120	125	130	135	135
Somewhat strenuous	〇	125	135	140	145	150
(Quite) strenuous	×	135	145	150	165	170

Source: Ministry of Health, Labour and Welfare: “Physical Activity Guidelines for Health Promotion 2013”

The Most Effective Time for Weight Loss

• To lose weight, engaging in aerobic exercise—such as walking—for 20 minutes or more is an effective way to burn fat. Combining this with anaerobic exercise (strength training) is even more effective. Anaerobic exercise increases your basal metabolic rate, which boosts calorie burn even during everyday activities, helping you develop a body that loses weight more easily.

Important Notes

• It’s important to proceed at your own pace without overexerting yourself, and to stop if you feel unwell.


• Avoid exercising on an empty stomach or immediately after a meal.


• Stretching is effective for warming up and cooling down.


• Be sure to stay hydrated regularly.


• Dress appropriately for the weather and environment.

How to Choose Shoes

• Shoes with enough room to move your toes comfortably


• Shoes with sturdy heels

Calculation Formula

Calories Burned (kcal) = METs * Weight (kg) * Exercise Duration * 1.05

METs Values

METs indicate how many times the energy expenditure during exercise exceeds that at rest.
The METs values used here are based on the “Physical Activity Guidelines for Health Promotion 2013” published by the Ministry of Health, Labor and Welfare.

*This site assumes no responsibility whatsoever for calculation results or other information. Additionally, we do not provide individual consultations.