How Many Calories Do You Burn Walking?

The average number of calories burned while walking varies. It depends on different factors, such as weight, pace, and distance. Age and the type of terrain someone walks on, such as a flat sidewalk versus a hill, can also affect the total amount of calories you burn.

Adults need at least 150 minutes of moderate-intensity physical activity each week. You can also do 75 minutes of vigorous-intensity aerobic physical activity or an equivalent combination. Walking is a fun and easy form of exercise that's beneficial for both physical and mental health. You can walk outdoors, indoors, or on a treadmill on an incline for a greater calorie burn.

Calories Burned Walking

Your distance, pace, terrain, and weight determine how many calories you burn while walking. Based on the walking classifications from the Compendium of Physical Activity, a 170-pound person walking on a flat surface would burn:

• 70 calories walking one mile at 2.0 miles per hour (mph)
• 74 calories walking one mile at 2.8 mph
• 83 calories walking one mile at 3.5 mph
• 91 calories walking one mile at 4 mph

You can adjust your pace and distance over time depending on your movement goals. Start slow and gradually increase your step count and pace over time if you are new to walking for physical activity.

Calculator

There are a few factors that impact the number of calories you burn while walking. You will need to take into account your weight and metabolic equivalent of task (MET).

MET measures the effort of your workout. The Compendium of Physical Activity assigns an MET of 4.3 to brisk walking at 3.5 miles per hour.

You will plug this information into the following formula: MET x 3.5 x body weight (in kilograms) / 200. This equation will give the number of calories you burn per hour.

How To Track

There are a number of different tracking tools you can wear or use to track the calories you burn while walking. These include apps (such as MapMyWalk or Strava) and fitness trackers. Wearable smart rings are another way to track your steps and calories burned.

Your phone may also have a built-in step tracker that tracks distance and calories burned. You can connect it to a fitness tracker.

Another option is an electronic pedometer. This portable movement tracker counts your steps as you walk. Some pedometers also measure the total distance walked, heart rate, and calories burned. Check the manufacturer's details to ensure a pedometer can track calories.

How To Burn More Calories

There are a couple of effective methods and tips to boost your calorie burn:

• Challenge yourself: Walk at a brisker pace and walk up hills or increase the incline on the treadmill.
• Incorporate speed: Try a few intervals of sprints or jogging to increase your pace.
• Make walking fun: Listen to your favorite music to boost the intensity.
• Walk more throughout your day: Park at the far end of the parking lot, go for a lunchtime stroll, or walk to nearby stores or appointments. Take the stairs whenever possible.

Another simple way you can burn more calories and get more steps is to stand up during the day. Try talking on the phone while pacing back and forth. The muscles in your back and legs will work harder to burn more calories as you pace.

Benefits of Walking

Walking helps improve your physical and mental health. Getting enough physical movement every day can:

• Build and maintain muscle mass
• Decrease your risk of cancer, heart disease, diabetes, and osteoporosis
• Ease arthritis pain
• Improve sleep quality, memory, and focus
• Lower blood pressure
• Reduce symptoms of anxiety and depression
• Strengthen your bones

You have likely heard the common piece of advice to walk 10,000 steps a day. A growing body of research has found that you do not have to walk 10,000 steps per day to reap the benefits.

It's more important to strive for a greater number of steps per day. One study found that middle-aged Black and White adults who walked 7,000-9,999 steps a day had a 50-70% lower risk of all-cause mortality than those who walked less than 7,000 steps a day.

A Quick Review

Walking is an effective and easy exercise that burns calories and improves overall health. It's been shown to reduce symptoms of depression and anxiety, reduce your risk of various diseases, and improve sleep quality.

Aim to walk at least 7,000 steps per day to reap the most benefits for your health and longevity. Go for a walk with a friend or pet or explore a new neighborhood or hiking route to make walking even more fun. You may speak with a healthcare provider to help get you started if you are new to walking for physical activity.