Estimate calories burned walking backwards from your weight, time and pace (level, uphill or treadmill), or find the time needed to burn a calorie target.
How the Backwards Walking Calorie Calculator Works
This calculator applies one of three protocol-specific activity values: 3.5 mph level, 3.5 mph at 5% uphill, or 2.5 mph on a treadmill at 10% uphill. The protocol supplies MET, speed, and grade.
Formula: gross kcal = protocol MET x 3.5 x body weight in kg / 200 x minutes
What the Results Show
The primary result is gross calories or target time. Supporting outputs include active calories, distance, calorie rate, protocol MET, speed, grade, and session time.
Why This Calculator Is Different
Only evidence-bounded backward-walking protocols are offered. The calculator does not treat backward walking as ordinary forward walking or invent a continuous speed-and-grade equation.
Assumptions and Limitations
Protocol values are categorical and should not be interpolated to arbitrary speeds. Handrail use, individual balance technique, forward walking, backward running, sled dragging, and unpowered treadmill walking are outside scope.
Browse the complete Running & Walking calorie calculator collection or return to the Sports & Fitness Calculators hub.
Sources
Herrmann, Willis, Ainsworth, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024.
2024 Adult Compendium, Walking table: codes 17320, 17325 and 17475. The Adult Compendium is intended for ages 19–59; individual expenditure and resting metabolism vary.
