How it works
kcal = walkingMET(pace) × (bodyWeight + vestWeight)(kg) × hours
Weighted vest calories by vest weight (160 lb, 45 min, average pace)
Weighted vest calories by vest weight (160 lb, 45 min, average pace)
| Vest weight (160 lb, 45 min, avg) | Calories |
|---|---|
| 5 lb | 185 cal |
| 10 lb | 191 cal |
| 15 lb | 196 cal |
| 20 lb | 202 cal |
| 30 lb | 213 cal |
Based on 160 lb body weight, 45-minute session, average pace (~3.0 mph). Heavier vests and longer sessions increase the burn proportionally.
Frequently asked questions
How many extra calories does a weighted vest burn?
For a 160 lb person at average pace, each 10 lb of vest weight adds roughly 10–12 extra calories per 45-minute walk. The extra burn scales linearly with vest weight because total moving mass is the key driver of calorie expenditure.
Is walking in a weighted vest effective for weight loss?
Yes — a weighted vest meaningfully increases calorie burn without requiring you to walk faster or longer. Over weeks, even 20–30 extra calories per session compound into a noticeable deficit. Pair it with a consistent step count for best results.
How is weighted vest calorie burn calculated?
This calculator uses the ACSM walking metabolic equation: METs × (body weight + vest weight in kg) × hours. The vest is treated as additional body weight at the same pace. METs scale with speed; walking on incline would raise them further.