Walking Intervals Calories Calculator

Walking intervals are a popular exercise method that alternates between walking at a moderate pace and short bursts of faster walking or jogging. This calculator helps you estimate the calories burned during walking intervals, which can be useful for fitness tracking, weight loss goals, or sports training.

How to Use This Calculator

To calculate calories burned during walking intervals:

Enter your weight in pounds or kilograms
Select your height in feet/inches or centimeters
Enter your age
Select your gender
Enter the duration of your walking intervals in minutes
Enter the duration of your rest periods in minutes
Select the intensity of your walking intervals (light, moderate, or vigorous)
Click "Calculate" to see your estimated calories burned

The calculator will display your estimated calories burned, along with a breakdown of the calories burned during walking and rest periods.

Formula Used

The calculator uses the following formulas to estimate calories burned:

Basal Metabolic Rate (BMR):

For men: BMR = 66 + (6.2 × weight in lbs) + (12.7 × height in inches) - (6.76 × age)

For women: BMR = 655 + (4.35 × weight in lbs) + (4.7 × height in inches) - (4.7 × age)

Calories Burned During Walking Intervals:

Calories = (BMR × MET value × duration in hours) / 24

Where MET values are:

Light walking: 3.5 METs
Moderate walking: 4.0 METs
Vigorous walking: 5.0 METs

Calories Burned During Rest Periods:

Calories = (BMR × 1.0 × duration in hours) / 24

Note: These are estimates based on average metabolic rates. Actual calorie burn may vary based on individual factors such as fitness level, body composition, and environmental conditions.

Worked Example

Let's calculate calories burned for a 30-year-old woman who weighs 140 lbs, is 5'4" tall, and does 20 minutes of moderate walking intervals with 5 minutes of rest, repeated for 30 minutes total.

Calculate BMR: 655 + (4.35 × 140) + (4.7 × 64) - (4.7 × 30) = 1,350 calories/day
Walking intervals: 20 minutes × 4.0 METs = 80 MET-minutes
Rest periods: 10 minutes × 1.0 METs = 10 MET-minutes
Total calories: (1,350 × (80 + 10) / 1,440) = 750 calories

This example shows approximately 750 calories burned during this 30-minute walking interval session.

Interpreting Results

The calculator provides several key pieces of information:

Total calories burned: The sum of calories burned during walking intervals and rest periods
Calories from walking: The calories burned specifically during the walking portions of your workout
Calories from rest: The calories burned during rest periods (about 1 MET)
Calories per minute: The average calorie burn rate during the session

These results can help you track your fitness progress, set realistic goals, and adjust your workout intensity as needed.

Frequently Asked Questions

How accurate is this calculator?: The calculator provides estimates based on average metabolic rates. Actual calorie burn may vary based on individual factors. For precise measurements, consider using a heart rate monitor or fitness tracker.
Can I use this calculator for running intervals?: This calculator is specifically designed for walking intervals. For running intervals, you would need to adjust the MET values accordingly (typically higher for running).
How often should I do walking intervals?: The frequency depends on your fitness goals. Beginners might start with 2-3 sessions per week, while more experienced individuals may do 4-5 sessions. Always listen to your body and allow adequate recovery time.
Does this calculator account for elevation changes?: No, this calculator does not account for elevation changes. If you're walking on hills or inclines, you may burn more calories than estimated.
Can I use metric units with this calculator?: Yes, the calculator accepts both imperial (pounds, inches) and metric (kilograms, centimeters) units. Simply select the appropriate unit from the dropdown menus.