Calories Burned Walking 2 Miles, 3 Miles, 4 Miles Or More

If you’ve just started walking for weight loss I’m sure you’ll want to know the number of calories burned walking one mile, 2 miles, 3 miles, 4 miles, or even further!

Walking is good for calorie burn. You burn almost as many calories per mile as you do running, without the stress on your joints. Most people burn 80 to 100 calories per mile.

Exactly how many calories depends on several factors but your current body weight and the distance walked are the most important.

Walking speed will also make a difference, at faster paces you’ll burn more calories, but for a typical pace between 2.5 to 3.5 miles per hour, the difference in calories is very slight.

Calories Burned Walking 2 Miles

Walking at a brisk pace, the average person burns 160 to 200 calories. If you’re walking 2 miles every day to lose weight, you can expect to lose one to two pounds a month.

Walking two miles a day can help to improve your fitness but your weight loss will depend on your diet. If you eat more calories in snacks and extra food than you burn walking, it’s unlikely you’ll lose weight. You may even gain weight walking!

But if you combine walking 2 miles a day with small improvements to your diet, most people can create a calorie deficit. Try eating better and walking more.

This chart estimates calories for the average person based on your current weight and walking pace:

Calories Burned Walking 2 Miles 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	112	120	148	158
120	134	142	178	190
140	156	166	208	222
160	178	190	238	252
180	200	214	266	284
200	222	238	296	316
220	244	262	326	348
240	266	283	356	380
260	288	310	386	412
280	312	334	414	442
300	334	358	444	474

As you can see from the chart, walking faster at a pace of 4 miles per hour or more makes a big difference to your calorie burn. Just make sure that if you’re trying to walk faster, you can maintain this pace over the 2-mile distance.

Walking fast for 2 minutes and slowly for the rest of the distance won’t help your calorie burn!

At a pace of 4 miles per hour, 15 minutes per mile you’ll get a good daily workout. It will take 30 minutes to walk 2 miles and you’ll enjoy all the health benefits of regular physical activity.

Calories Burned Walking 3 Miles

The further you walk, the more calories you’ll burn. Walking 3 miles typically burns 240 to 300 calories.

Walking 3 miles a day is a solid investment in your health. You can expect to burn 0.5 to one pound a week of body fat provided you’re filling up on healthy food such as whole grains, lean protein, vegetables, and some fruit instead of calorie-dense processed foods high in sugar and fat.

This chart estimates how many calories are burned walking 3 miles based on different walking speeds and body weight:

Calories Burned Walking 3 Miles 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	168	180	222	237
120	201	213	267	285
140	234	249	312	333
160	267	285	357	378
180	300	321	399	426
200	333	357	444	474
220	366	393	489	522
240	399	425	534	570
260	432	465	579	618
280	468	501	621	663
300	501	537	666	711

Calories Burned Walking 4 Miles

By walking 4 miles a day you’re making a significant impact on your waistline and burning belly fat.

How many calories do you burn walking 4 miles? For a brisk walk expect to burn 320 to 400 calories.

A walking workout of 4 miles a day can burn enough calories to lose almost one pound a week in weight. Of course, your diet is just as important as exercise even when your walking distance is as much as 4 miles a day.

But the more time you spend walking, the easier it will be to lose weight. Combine exercise with improving your diet and, if you continue to exercise, the weight stays off permanently

This chart estimates how many calories are burned walking 4 miles based on different walking speeds and body weight:

Calories Burned Walking 4 Miles 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	224	240	296	316
120	268	284	356	380
140	312	332	416	444
160	356	380	476	504
180	400	428	532	568
200	444	476	592	632
220	488	524	652	696
240	532	566	712	760
260	576	620	772	824
280	624	668	828	884
300	668	716	888	948

How Many Calories Are Burned In 5 Miles Walking?

This is the goal of most people who are walking for weight loss. 5 miles is approximately walking 10,000 steps and the average person will burn 400 to 500 calories on a brisk 5-mile walk.

That’s equivalent to burning one pound a week of body fat provided you don’t replace the calories you burn walking with eating extra food.

This chart estimates how many calories are burned walking 5 miles a day at different paces:

Calories Burned Walking 5 Miles 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	280	300	370	395
120	335	355	445	475
140	390	415	520	555
160	445	475	595	630
180	500	535	665	710
200	555	595	740	790
220	610	655	815	870
240	665	708	890	950
260	720	775	965	1030
280	780	835	1035	1105
300	835	895	1110	1185

Burning Calories By Walking 6 Miles Or More

The further you walk the more calories you’ll burn. You can increase the calories you burn by walking faster, but it’s walking further at a normal speed or moderate pace of 2.5 to 3.5 miles that will make the biggest difference.

Calories Burned Walking 6 Miles

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	336	360	444	474
120	402	426	534	570
140	468	498	624	666
160	534	570	714	756
180	600	642	798	852
200	666	714	888	948
220	732	786	978	1044
240	798	850	1068	1140
260	864	930	1158	1236
280	936	1002	1242	1326
300	1002	1074	1332	1422

Calories Burned Walking 7 Miles

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	392	420	518	553
120	469	497	623	665
140	546	581	728	777
160	623	665	833	882
180	700	749	931	994
200	777	833	1036	1106
220	854	917	1141	1218
240	931	991	1246	1330
260	1008	1085	1351	1442
280	1092	1169	1449	1547
300	1169	1253	1554	1659

Calories Burned Walking 10 Miles

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	560	600	740	790
120	670	710	890	950
140	780	830	1040	1110
160	890	950	1190	1260
180	1000	1070	1330	1420
200	1110	1190	1480	1580
220	1220	1310	1630	1740
240	1330	1430	1780	1900
260	1440	1550	1930	2060
280	1560	1670	2070	2210
300	1670	1790	2220	2370

Calories Burned Walking Calculator

This walking calorie calculator calculates how many calories based on walking pace, weight, and time spent walking. If you don’t know your walking pace, a normal pace for the average person is walking at a moderate pace of 3 miles per hour.

A brisk walking pace is where you can walk and talk but your heart rate is elevated. Brisk pace depends on your fitness level but it’s normally 3.5 to 4 miles per hour.

Some people can power walk at an average speed of 4.5 or even 5.0 miles per hour. That’s fast! Walking at these faster speeds can be more effort than running.

Walking Calorie Calculator

The walking calories calculator also provides calorie estimates for walking uphill. Walking uphill burns far more calories than walking at the same pace on the flat. Try it sometime and you’ll soon find out why!

Thoughts From Love Life Be Fit

Discover other ways to track calories and get tips to increase your calorie burn from race walking to walking intervals or even using hand weights.

Hand weights and Nordic walking, (walking with sticks), will work your upper body and helps with overall fitness. Alternatively, add strength training to your weekly schedule. These bodyweight exercises will supplement your walking efforts and help you stay injury-free.

Start here walking for weight loss or follow one of our walking challenges. The 30-Day Walking Challenge is ideal for beginners.