How Many Calories Do You Burn Walking Per Mile?
Use the calories burned walking calculator below to find calories burned walking at different paces and different time durations. Select your pace based on miles per hour or kilometers per hour.
Enter your body weight and the duration of your walk into the calorie calculator to find your calorie burn.
Calories Burned Calculator
How To Calculate Calories Used Walking
The walking calorie calculator uses 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 |
| 100 | 56 | 60 | 74 | 79 |
| 120 | 67 | 71 | 89 | 95 |
| 140 | 78 | 83 | 104 | 111 |
| 160 | 89 | 95 | 119 | 126 |
| 180 | 100 | 107 | 133 | 142 |
| 200 | 111 | 119 | 148 | 158 |
| 220 | 122 | 131 | 163 | 174 |
| 240 | 133 | 143 | 178 | 190 |
| 260 | 144 | 155 | 193 | 206 |
| 280 | 156 | 167 | 207 | 221 |
| 300 | 167 | 179 | 222 | 237 |
Walking to Lose Weight
There are many health benefits of walking for weight loss. It’s a great way to boost your heart rate and improve your cardio fitness. Walking is a very effective way to burn calories – you can burn almost as many calories walking a mile as you can running. It just takes longer to cover the same distance.
Instead of walking at a slow pace, walking for weight loss is a brisk walk – you’ll still be able to talk but walking will be a continuous effort.
Many people who haven’t exercised for a long time find it a better way to lose weight than running.
Get started with these related posts:
- Walking For Weight Loss: Everything You Need To Know
- How To Start A Walking Program For Beginners
- Walking For Weight Loss Plan – Fat Busting Workout Schedule
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 To Burn More Calories
Follow a walking for weight loss plan or follow these tips to burn more calories when you’re walking for weight loss…
#1 Walk Further
Going for long walks is an easy way to increase the number of calories you burn. You can split up your daily distance into 2 or 3 shorter walks if it fits better with your schedule.
#2 Walk Faster To Burn Extra Calories
Walking speed doesn’t make too much difference to calorie burn at a typical walking pace of 2.5 to 3.5 mph. But if you start to walk briskly at 4 mph or more it can make a big difference to your calorie burn and weight loss.
Plus if you only have an hour spare to walk every day, walking faster increases the amount of calories burned significantly.
#3 Walk Uphills
The best way to burn more calories? Walk uphills. The MET value shoots up significantly. Incline walking can almost double your MET value and calories burned.
The steeper the better!
#4 Race Walking
Race walking or power walking rapidly increases intensity. It’s a great way of burning calories and the intensity can be just as high as running.
#5 Try Nordic Walking
Using walking poles will give your upper body a workout and increase your calorie burn!
Related post: How To Get Results: Walking For Weight Loss
Avoid Using Weights
It’s tempting to use hand weights or carry a backpack. While I will personally swear that hiking with a pack is one of the best ways to lose weight, it does put a strain on your joints.
When you’re new to exercise, setting off with a heavy pack or carrying weights is a good way to get injured.
If you do try hiking or backpacking, it’s a good idea to use walking poles to reduce the strain on your joints walking downhill.
How To Hit Your Weight Loss Goals
Use the calories burned walking calculator as a tool to help you hit your weight loss goals.
It’s best to combine walking for weight loss with eating fewer calories. You don’t need to make too many changes to your diet – small changes can make a big difference. Try eating a few less sugary snacks or fatty foods and aim to eat better.
Make sure you don’t undo all your hard efforts walking by rewarding yourself with treats. Those extra calories can undo all your hard work.
As your fitness level improves, you may need to adjust your exercise routine and make it more challenging. Adding some strength training can be a good idea. It’s a way to increase muscle mass which in turn will increase your metabolism. Try these bodyweight exercises two or three times a week.
Enjoy your walks! Regular walking is good for your mental health and you’ll see your energy levels increase. Even two miles a day walking will make a difference!