Disclaimer

This site is for general educational use by adults who can walk comfortably and are not following individualized activity restrictions. Its goal-setting rules are product heuristics, not medically validated prescriptions.

Walking and energy estimates

Speed, cadence, MET and energy values are estimates. Actual energy use varies. The conventional 7,700 kcal comparison does not predict that a person will lose 1 kg or when any weight change will occur.

When to seek individualized guidance

Choose activity appropriate to your circumstances. Seek qualified guidance for symptoms, illness, injury, mobility limitations, pregnancy or breastfeeding, eating-disorder concerns, advice not to lose weight, or medical restrictions affecting activity.

A suitability checkbox is not medical clearance. A lack of symptoms or any particular step count does not establish medical safety.