Walking Calorie Calculator: Results for 1 Mile, 1 Hour & 10,000 Steps
For the average person, the number of calories burned walking is around 100 calories per mile, which is about 300 calories per hour.
A simple rule of thumb to follow is you’ll burn about 50 calories for every 10 minutes walking.
The actual calories burned is largely dependant on your weight, walking speed and duration of walk.
To get a closer personal estimate use our calories burned walking calculator.
How to use the calories burned walking calculator
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.
How much walking do I need to do to lose weight?
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.
Calories burned walking weight loss chart
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.
| Distance 5 X a week | Calories burned | Potential weight loss per week |
| 2 miles | 700 – 1200 | ¼ – ½ a pound |
| 3 miles | 1,050 – 1800 | ⅓ – ½ a pound |
| 5 miles | 1,750 – 3,000 | ½ – 1 pound |
| 6 miles | 2,100 – 3,600 | ⅔ – 1 pound |
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. [5]
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.
4 Factors that affect calorie burn while walking
There are 4 key factors that will affect how many calories you burn when walking.
Body weight
The heavier you are, the more calories you’ll burn. A person with a higher body weight will burn more calories walking at the same pace as someone who is lighter.
Walking speed
The faster you walk, the more energy you’ll burn. If you are short on time, pick up the pace to burn more calories.
Incline and terrain
Walking uphill or on uneven terrain – even climbing stairs – will burn extra calories. Mix in a few hills or stairs to burn even more.
Fitness level
The fitter you are the faster you can walk or cover longer distances. This will result in more calories burned while walking.
There are 4 main factors that affect the number of calories burned walking: body weight, walking speed, incline and terrain, and fitness level.
Calories burned walking chart
The number of calories you burn while walking depends on your weight, walking pace, and the duration that you walk.
How many calories does walking for 30 minutes burn?
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.
| Weight | Walking pace | Calories burned |
| 130lbs / 59kg | Slow (2.5 mph) | 93 |
| Normal (3.0 mph) | 108 | |
| Fast (3.5 mph) | 133 | |
| Very Fast (4.0 mph) | 155 | |
| 160lbs / 73kg | Slow (2.5 mph) | 114 |
| Normal (3.0 mph) | 133 | |
| Fast (3.5 mph) | 164 | |
| Very Fast (4.0 mph) | 191 | |
| 200lbs / 91kg | Slow (2.5 mph) | 143 |
| Normal (3.0 mph) | 167 | |
| Fast (3.5 mph) | 205 | |
| Very Fast (4.0 mph) | 238 |
If you only have 30 minutes to walk, upping the pace can increase your calories burned.
Calories burned walking 1 hour
Walking for 1 hour can burn between 200 – 300 calories per hour. Use our walking chart below to see how many calories you can burn walking for an hour.
| Weight | Walking pace | Calories burned |
| 130lbs / 59kg | Slow (2.5 mph) | 186 |
| Normal (3.0 mph) | 217 | |
| Fast (3.5 mph) | 266 | |
| Very Fast (4.0 mph) | 310 | |
| 160lbs / 73kg | Slow (2.5 mph) | 229 |
| Normal (3.0 mph) | 267 | |
| Fast (3.5 mph) | 328 | |
| Very Fast (4.0 mph) | 381 | |
| 200lbs / 91kg | Slow (2.5 mph) | 286 |
| Normal (3.0 mph) | 333 | |
| Fast (3.5 mph) | 410 | |
| Very Fast (4.0 mph) | 476 |
Walking for 1hr a day at a fast pace will burn between 300 – 400 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.
Calories burned walking per minute - quick answers
The number of calories burned walking per minute will depend on your weight