Calories Burned Walking Calculator (2024)

For the average person walking at a normal pace, the number of calories burned walking is about 200 – 300 calories per hour or 100 calories per mile.

However, your weight and pace will influence whether you burn fewer or more calories. Use our calories burned walking calculator to get a better idea of the calories burned during your walk.

Table Contents

This easy-to-use calories burned calculator for walking helps you estimate how many calories you have burned during your walk.

Step 1 – Enter your weight

Step 2 – Enter the duration of your walk

Step 3 – Enter the pace of your walk

The calculator is for level ground walking. If you are walking uphill trail walking or hiking, take a look at the calories burned hiking calculator.

To lose weight, you need to be in a calorie deficit. This means that your body uses up more calories than you consume. This results in it needing to use stored energy (fat), to make up the deficit in calories.

A safe calorie deficit is 500 calories a day. The best way to be in a deficit is to adjust your diet, any additional calories burned will be a bonus!

However, if you’d like to know how much walking you need to do to lose weight without changing your diet, we suggest starting at 2 miles a day for 5 days a week. You can potentially lose up to 1/2 a pound in a week.

The chart below shows you how many calories you can burn in a week by walking for 5 days plus the potential weight loss if you don’t adjust your diet.

Keep in mind that these are averages and some folk will lose more than others. Of course, if you consume a very high-calorie diet, your weight loss can be even slower.

Walking is a great way to help you burn extra calories and lose weight. It doesn’t require any special equipment (other than decent shoes), it’s easy to do and anyone can do it — no matter their level of fitness or weight.

In fact, the CDC recommends walking at a moderate intensity for just 30 minutes a day for 5 days. Combine walking regularly with 2 days of muscle strength training and you’ll be meeting their recommended physical activity guidelines to stay healthy.

If you are walking regularly in combination with eating a healthy diet that’s in a calorie deficit, you’ll be well on your way to shedding those extra pounds.

For example, if you are already in a 500-calorie deficit through your diet and you are walking regularly, then you can expect to lose about a pound of fat a week. Of course, this can go up and down as you lose weight — the key is to remain consistent in eating a healthy diet and exercising regularly.

For more on eating for weight loss, read How many calories should I eat a day to lose weight?

Walking is a great way to help you lose weight, increase your fitness, and help you improve your health. Aim to eat a healthy diet that is in a calorie deficit and in combination with regular walking to lose weight.

Summary

There are 4 main factors that affect the number of calories burned walking: body weight, walking speed, incline and terrain, and fitness level.

Summary

A 30-minute walk will burn between 100 and 175 calories depending on your weight and your pace.

The walking chart below is based on walking on a level surface – mix in a few hills and you’ll burn even more calories.

Walking for 30 minutes can burn between 90 - 200 calories and walking for 1 hour can burn about 200 - 300 calories. Increase your pace to burn more calories when walking.

Summary

The number of calories burned walking per minute will depend on your weight and your walking pace.

The more brisk the pace and the longer the duration, the more calories you will burn.

A 1-minute walk at an average pace burns around 4 calories.

• A 130Ib person will burn about 4 calories per minute walking.
• If you weight about 160Ibs, you’ll also burn about 4 calories.
• A person who weighs 200 pounds will burn 6 calories a minute when walking.

A 10-minute walk at an average pace burns 30 – 60 calories.

• A person who weighs 130Ibs will burn about 36 calories in 10 minutes of walking.
• If you weigh 160Ibs, you’ll burn about 44 calories in a 10-minute walk.
• A person who weighs 200Ibs will burn about 56 calories walking for 10 minutes.

A 15-minute walk at an average pace burns 45 – 90 calories.

• If you are 130Ibs, you’ll burn about 54 calories when walking for 15 minutes.
• A person who weighs 160Ibs will burn 67 calories during a 15-minute walk.
• Someone who is 200Ibs will burn about 83 calories if they walk for 15 minutes.

A 45-minute walk burns about 140 – 250 calories.

• If you weigh 130Ibs, you’ll burn about 163 calories during a 45-minute walk.
• A person who is 160Ibs will burn 200 calories after walking for 45 minutes.
• If you weigh 200Ibs, you can burn about 250 calories during 45 minutes of walking.

The average person burns about 4 calories per minute. Walking for 10 minutes burns 30 - 60 calories, a 15-minute walk will burn 45 - 90 calories, and walking for 45 minutes will burn 140 - 250 calories.

Summary

On average, you can burn 100 calories per mile. The number of calories burned in walking a mile depends on your weight and your pace. The amount of weight you lose depends on your diet and the number of calories burned walking.

Remember, you can’t outwalk a bad diet — focus on eating healthy wholesome foods and aim to be in a calorie deficit through diet.

The average person will take 20 minutes to walk 1 mile.

For most people, a casual walking speed is 3mph. This means it will only take 20 minutes to walk 1 mile.

In those 20 minutes, you will burn somewhere near to 100 calories. The actual calorie burn will depend on your weight. Use the calorie calculator for your own custom estimation.

The average person will burn about 100 calories per mile.

Walking 1 mile a day for 5 days of the week will burn an extra 415 to 555 calories.

With no change in diet, it is unlikely to lead to any noticeable change in weight.

However, if you stick to it, you’ll start to feel a lot better and as your fitness increases, you’ll be able to pick up the pace to burn even more calories.

The average person will burn between 140 to 240 extra calories on a 2-mile walk.

Walking 2 miles a day for 5 days of the week will burn an extra 700 to 1,200 calories.

With no change in diet, you can expect to lose ¼ to close to ½ a pound of fat a week.

Walking 3 miles a day, the average person will burn between 210 and 360 calories.

Walking 3 miles a day for 5 days of the week will burn an extra 1,050 to 1,800 calories.

Keeping your diet the same, you can expect to lose ⅓ to ½ a pound of fat a week.

The average person will burn 350 to 600 calories walking 5 miles.

Walking 5 miles a day for 5 days a week will burn an extra 1,750 to 3,000 calories.

Eating the same as before you are likely to lose ½ to close to 1 pound of fat per week.

Most people will burn 420 to 720 calories if they walk 6 miles a day.

Walking 6 miles a day, 5 days a week will total up to 2,100 to 3,600 calories.

That’s ⅔ to 1 pound of fat lost a week.

Walking 10 miles burns 650 – 1,200 calories. At an average pace, it will take you 3 hours and 20 minutes.

Walking 10 miles 3 times a week will burn 2,100 – 3,600 calories.

With no change in diet, that’s a 0.5 to 1lb fat loss per week.

The average person will burn about 100 calories when walking a mile. This can vary depending on your weight and your pace.

Summary

The number of calories burned per km is about 50. This depends on your weight and walking pace.

Using this average:

• Walking 1km will burn 50 calories
• A 2km walk will burn 100 calories
• The calories burned walking 3km will be 150

For most people, a 5 km walk will be 210 – 360 calories.

Walking 5 km, 5 days of a week will burn 1,050 to 1,800 calories.

With no change in diet, you would lose ⅓ of a pound (0.15 kg) to ½ of a pound (0.22 kg) of fat per week.

The 10km walk calories will be 420 to 720 calories for most people.

Walking 10km 5 days a week works out at 2,100 to 3,600 calories per week.

So keeping your eating habits the same, you could expect to lose ⅔ of a pound (0.3 kg) to 1 pound (0.45 kg) of fat per week.

The average person will burn about 50 calories per km walking.

Summary

If you have been tracking your daily steps, you might want to know how many calories you’ve burned.

The best way to do this is to use a steps to calories calculator or track your calories burned using a smart watch or an app on your phone.

Walking 10000 steps burns about 500 calories depending on your weight and height.

The 10,000 steps per day guideline comes from extrapolating this out. The impact of 10000 steps calories burned each day for 7 days works out at around 3,500 calories. This is the amount of calories required to burn 1 pound of fat.

The actual amount will vary from person to person based on weight, intensity and stride length – factors that also influence other activities such as calories burned skiing.

The best way to measure your calories burned is with a wearable fitness tracker that will also help you work out how long to walk 10000 steps.

Walking 15000 steps burns about 750 calories.

As noted above, this value is dependent on your weight and the length of your step. You can only get a personal count of calories burned walking using a wearable fitness tracker.

You can burn about 1 calorie for every 20 steps.

Summary

The best way to lose weight is a combination of regular walking and diet.

Summary

The number of calories burned walking depends on your weight, your pace, the terrain, and the duration of your walk.

Try these tips to increase the number of walking calories burned!

#1 – Increase the pace

#2 – Add intervals of fast walking, hills, or steps into your walk

#3 – Stand tall and pull in your stomach

#4 – Add weights such as a backpack or a weighted vest

#5 – Take longer walks

#6 – Run or jog for 1 minute then walk for 1 minute and repeat

#7 – Vary the terrain or environment

#8 – Add some bodyweight exercises during your walk

Adding just a few of the tips above into your regular walking routine will help burn more calories.

The key to burning more calories while walking is to stay consistent. Even walking for shorter distances can add to the calories burned over time.

The easiest way to burn more calories walking is to increase the pace or add in some hills. You can also consider adding weights or interval training into your daily walk to increase the calories burned.

Summary

Running burns about 70% more calories than walking, over the same time and distance.

When running both feet are off the ground at the same time, which requires a bigger thrust and more effort. This extra thrust results in you burning more calories.

Even when running at the same slow pace as walking, you’ll burn more calories.

For example, a 200-pound person walking at a casual pace for one hour will burn 333 calories.

That same person running very slowly, at the same casual walking pace will burn 572 calories. That’s 239 calories more for the same hours of exercise.

Use the above calorie calculator to see how much you burn on a walk and then use the calories burned running calculator to see how this would vary.

But you may not be in a position at the moment where you can run for all that time (if any at all). In that case, start by getting into a regular routine of walking.

If you want to progress from walking to running you can do this in stages. Start by combining walking with small periods of running.

See our beginners’ running plan for a customized plan.

Running burns 70% more calories than walking, over the same time and distance.

Summary

• The number of calories burned walking is about 200 – 300 per hour or 100 calories per mile
• Walking is a great way to help you lose weight, get fitter and improve your health
• You can burn more calories walking by increasing the pace, the duration or even a few hills

• Compendium of Physical Activities: An update of activity codes and MET intensities
  • http://www.ncbi.nlm.nih.gov/pubmed/10993420

• How much activity do adults need?
  • https://www.cdc.gov/physicalactivity/basics/adults/index.htm