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Calories Burned Walking

Use the calories burned walking chart below to find calories burned walking at different paces based on body weight.

calories burned walking calculator

How To Calculate Calories Used Walking

The walking calorie charts use metabolic equivalents. It’s a way of comparing different activities and amounts of energy used.

You can find out more in this related post: Calories Burned Calculator: Walking, Running, Exercise & Fitness

1 MET (metabolic equivalent of task), represents the amount of oxygen consumed while sitting at rest and is equal to 3.5 ml O2 per kg body weight x min.

It’s a way of calculating energy expenditure.

For example, easy-paced walking has a MET value of 3 while power walking uphill has a MET value of 9.8. That’s more than 3 times as high and you’ll burn more than 3 times the calories.

Related post: How Much Walking For Weight Loss (How Many Miles Does It Take)

MET values are based on the Compendium of Physical Activities

Calories Burned Per Mile Walking

The average person burns about 80 calories per hour at a typical walking pace. There’s very little difference if you increase the pace from 2.5 mph to 3.5 mph – your walk just takes longer.

If you’re overweight or in the obese category, the calories burned per mile start to increase significantly – reflecting how hard you’re working to move a larger body.

Pace makes a much bigger difference when you’re walking at 4.5 or even 5 mph. This is power walking. You’re moving at the same pace as jogging or an easy run.

Take a look at the table below to find your calories burned per mile walking.

Calories Burned Per Mile Based On Body Weight

Weight (lbs)Typical Walking Pace
2.5 mph – 3.5 mph
Brisk Pace
4 mph
Vigorous Pace
4.5 mph
Power Walking
5 mph
10056607479
12067718995
1407883104111
1608995119126
180100107133142
200111119148158
220122131163174
240133143178190
260144155193206
280156167207221
300167179222237
Calories burned per mile based on different walking paces

Other Ways To Track Calories Burned Walking

If you’re using a fitness tracker that counts steps, you can convert steps into miles using these charts. For the average person, there are 2000 to 2400 steps in one mile.

The number of steps you take depends on your height, stride length, and walking pace. Taller people tend to take longer strides.

How many calories do you burn walking
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