Skip to Content

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

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
100112120148158
120134142178190
140156166208222
160178190238252
180200214266284
200222238296316
220244262326348
240266283356380
260288310386412
280312334414442
300334358444474
Calories burned in 2 miles based on different walking paces

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 4 miles

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
100168180222237
120201213267285
140234249312333
160267285357378
180300321399426
200333357444474
220366393489522
240399425534570
260432465579618
280468501621663
300501537666711
Calories burned in 3 miles based on different walking paces

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
100224240296316
120268284356380
140312332416444
160356380476504
180400428532568
200444476592632
220488524652696
240532566712760
260576620772824
280624668828884
300668716888948
Calories burned in 4 miles based on different walking paces

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
100280300370395
120335355445475
140390415520555
160445475595630
180500535665710
200555595740790
220610655815870
240665708890950
2607207759651030
28078083510351105
30083589511101185
Calories burned in 5 miles based on different walking paces

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
100336360444474
120402426534570
140468498624666
160534570714756
180600642798852
200666714888948
2207327869781044
24079885010681140
26086493011581236
280936100212421326
3001002107413321422
Calories burned in 6 miles based on different walking paces

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
100392420518553
120469497623665
140546581728777
160623665833882
180700749931994
20077783310361106
22085491711411218
24093199112461330
2601008108513511442
2801092116914491547
3001169125315541659
Calories burned in 7 miles based on different walking paces

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
100560600740790
120670710890950
14078083010401110
16089095011901260
1801000107013301420
2001110119014801580
2201220131016301740
2401330143017801900
2601440155019302060
2801560167020702210
3001670179022202370
Calories burned in 10 miles based on different walking paces

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

[formidable id=”7″]

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!

calories burned walking chart

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.

I'd love you to share my post!