When Walking, About How Many Calories Do You Burn?

If you are like the majority of people, you are probably curious in how many calories you burn walking one mile and if the speed at which you walk has any bearing on the matter. This is especially true if you are someone who walks on a regular basis.

When it comes to burning calories when walking, the most important aspects are your weight and the distance you walk. The more you walk, the more calories you will burn.

A person who weighs 180 pounds will burn approximately 100 calories when walking one mile, while a person who weighs 120 pounds will burn 65 calories while walking one mile. This is a good rule of thumb.

Find out how many calories you burn when walking, taking into account your weight and the rate at which you walk, for a range of distances, from one mile up to the distance of a marathon, which is 26.2 miles.

Continue reading to obtain additional information regarding the number of calories that can be burned by walking one mile or more.

how many calories burned walking a mile - group walking

Walking And Exercise Are Great.

Walking is a wonderful kind of exercise that doesn’t put a strain on your wallet and can help you lose weight while also improving your cardiovascular health.

If you are trying to lose weight, you are probably curious about how many calories you will be able to burn by engaging in this exercise. Because the quantity of calories you burn depends on a wide variety of things, such as your weight, pace, terrain, and other aspects, there is no answer that is applicable to everyone.

Walking Results In A Loss Of Calories.

The most fundamental method for calculating the number of calories burned when walking involves taking into consideration both your weight and your walking speed:

Body Weight2.0 mph speed2.5 mph speed3.0 mph speed3.5 mph speed4.0 mph speed
130 lbs.148 cal.177 cal.195 cal.224 cal.295 cal.
155 lbs.176 cal.211 cal.232 cal.267 cal.252 cal.
180 lbs.204 cal.245 cal.270 cal.311 cal.409 cal.
205 lbs.233 cal.279 cal.307 cal.354 cal.465 cal.

These estimations are predicated on the assumption that one hour of walking will take place on level ground, such as a sidewalk. Walking uphill for an hour will significantly boost the amount of calories you burn.

Body Weight3.5 mph speed on flat surface3.5 mph speed on uphill
130 lbs.224 cal.354 cal.
155 lbs.267 cal.422 cal.
180 lbs.311 cal.490 cal.
205 lbs.354 cal.558 cal.


The vast majority of calculators that can be found online take into account more information than just your weight and how fast you walk. They employ a computation that takes into account your basal metabolic rate, also known as BMR (age, sex, height, and weight), the intensity of your workout, measured in METs, and the total amount of time you spend exercising.

The formula for calculating the number of calories burned is as follows: BMR = METs/24 x hour

Take, for instance:

  • When walking at a speed of 3.0 miles per hour (3.5 METs) for an hour, a woman who is 35 years old, weighs 150 pounds, and has a height of 5 feet 5 inches (her BMR is 1,437) will burn 210 calories.
  • When walking at a speed of 3.0 miles per hour (3.5 METs) for an hour, a male who is 35 years old, weighs 200 pounds, has a height of 5 feet 10 inches, and has a basal metabolic rate of 1,686 will burn 246 calories.

How To Get More Out Of Your Workout.

When walking, the number of calories you burn depends on a number of factors in addition to your weight and your pace. The following are some ways in which walking can be made more strenuous:

  • You may make your walking path more challenging by including some hills, or you could walk on a treadmill set at an inclination.
  • You might try using walking intervals if you are unable to keep up a quick pace for the entirety of your workout. These intervals consist of times of intense effort interspersed with periods of recovery. As an illustration, try warming up at a rate of 2.0 miles per hour. The remainder of your stroll should be completed by alternating one minute of walking at a speed of 3.5 to 4.0 mph with one or two minutes of walking at a pace of 2.0 mph.
  • Spending more time on your feet will cause you to burn more calories. However, it may be challenging for you to fit in lengthier walking sessions during the week due to your job schedule. On the weekends, you should make an effort to go for walks that are at least one hour long, if not more.
  • Carrying a rucksack or going hiking can both increase the intensity of your burn. For instance, a person who weighs 155 pounds burns roughly 267 calories in one hour by walking at a moderate pace (3.5 miles per hour) on a flat surface. If they hiked a more mountainous trail while carrying a weighted backpack, that same person may burn up to 439 calories in an hour.
  • After you have mastered walking as a form of exercise, you can decide to incorporate running into your program. You might try a walk/jog strategy, where you would walk to warm up, then alternate short bursts of jogging with walking to recover. This would be a walk/jog approach.

Your Mindset To Succeed.

You should give some thought to maintaining a straightforward log of your walking sessions. You may keep track of the number of steps you’ve walked throughout the day by using a pedometer, which is a device that measures both your steps and the distance you’ve traveled.

benefits of walking a mile

Have you ever used a treadmill to walk? Record the amount of time, distance, and pace you’ve covered in a notebook or on a spreadsheet in Excel. It’s a terrific approach to keep yourself motivated to review all the actions you’ve already taken.

Now all you need to do is figure out which direction to walk in. Beginning with a circuit in your immediate area is a good place to start. Through the sharing of where other people are walking in your neighborhood, websites such as MapMyWalk can assist you in locating routes that are nearby. You may even download an app that will assist you in keeping track of your mileage and remaining on track with your goal. Have a safe journey!

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