Walk It Off
Enter a treat, see the walk that balances it.
Pick a treat, enter your weight, and see the walk that roughly balances it — distance, time and steps, at a steady 5 km/h. Perspective, never a debt to repay.
How this is calculated
Methodology & sources
- Walking energy cost: Ainsworth et al., 2011 Compendium of Physical Activities — moderate level walking (2.8–3.4 mph) = 3.5 METs; net cost ≈ 0.53 kcal/kg/km. Derivation: 3.5 METs ≈ 0.06125 kcal/kg/min × 12 min/km = 0.735 kcal/kg/km gross, minus the ~0.21 kcal/kg/km you'd spend at rest = ≈ 0.53 kcal/kg/km net — the walk's additional energy, deliberately more conservative than fitness-tracker gross-burn numbers. Brisk walking (4.3 METs, code 17200) shortens the walk by ~19%.
- Treat values: USDA FoodData Central + brand menu labels (Starbucks, Dunkin', Lay's, McDonald's) — typical portions
- Step length: Öberg, Karsznia & Öberg (1993), normative gait data, 233 adults — step length ≈ 0.67–0.74 m (tool uses 0.70 m)
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
👟 Practical toolkit tip — Simple Pocket Pedometer or Wrist Step Counter
Why it helps: Tracking daily step volume (7,500–10,000 steps/day) prevents subconscious NEAT drop-off when you are in a calorie deficit.
Pro tip: A 15-minute brisk walk after dinner adds ~1,600 steps and blunts post-meal blood glucose spikes.