Calories Burned Walking Calculator

by Gareth Chapman

Calories Burned Walking Calculator

This calculator provides you a way to easily estimate how many calories you have burned during your walk.

Enter your weight, the duration of your walk and the pace you walked to calculate your calories burned.

This calculator is intended for fairly level ground walking, if it’s more trail walking / hiking you’re interested in then take a look at the calories burned hiking calculator.




Calories Burned Walking Calculator






Calories Burned Walking

calories burned walking

Walking is great fun and an excellent way to burn calories and aid in weight loss. As you walk you are exercising and raising your heart rate, which means you body will increase the calories burned.

The key to any weight loss program is to find an activity you can maintain, which raises your heart rate and burns those calories.

Walking to lose weight is a great way to see all your neighborhood and is free.

How Many Calories Do You Burn Walking?

A frequent question people ask is how many calories does walking burn? The answer is it depends on your weight, how fast you walk and how much time you spend walking.

You will see with the calories burned walking calculator above:

Someone weighing 150 pounds walking a normal pace for 60 minutes would burn 250 calories, whereas someone weighing 200 pounds walking for the same duration and speed would burn 333 calories.

The average person will burn between 80 to 140 calories per mile.

How many calories are burned by brisk walking?

A typical speed for a brisk walk is 4 mph. At this pace you’ll cover 1 mile every 15 minutes or a third of a mile every 5 minutes.

As explained above your calorie burn will depend on your weight, time spent walking and speed.

calories burned from brisk 25 minute walk

For example, here’s what a 5 minute brisk walk will burn for different weights:

  • 150 lbs: 30 calories
  • 160 lbs: 32 calories
  • 170 lbs: 34 calories
  • 180 lbs: 36 calories
  • 190 lbs: 38 calories
  • 200 lbs: 40 calories
  • 210 lbs: 42 calories
  • 220 lbs: 44 calories

An hour’s brisk walk will burn almost as many calories as an hour swimming
calories burned walking vs swimming

How many calories burned walking for 1 hour?

A 1 hour walk will burn between 1.6 and 2.4 calories for every pound of you weight, depending on the speed.

That’s 250 to 350 calories for the average person at an average walking pace.

calories burned walking per mile…1, 2, 3 or 4 miles

The average person will burn 80 to 160 calories per mile of walking, depending on walking speed and weight.

That works out as:

  • 1 mile : 80 – 160 calories
  • 2 miles : 160 – 320 calories
  • 3 miles : 240 – 480 calories
  • 4 miles : 320 – 640 calories

calories burned per step

So how many calories does that work out per step?

An average person will take 2,000 steps to walk a mile, (based on a stride length of around 2.1 to 2.5 feet).

That works out as 0.04 to 0.06 calories per stride, depending on your weight and pace.

calories burned per step

calories burned walking 10,000 steps

There’s a common walking challenge called “10,000 Steps” – Simple idea, take 10,000 steps a day.

As you now know 2,000 steps is roughly a mile, which means the 10,000 step challenge tasks you to walk 5 miles.

Doing 10,000 steps you’ll burn between 400 and 600 calories, based on your weight and speed and it will take you between 1 hour 15 minutes and 1 hour 40 minutes.

calories burned walking 2 miles in 30 minutes

So you’ve got 30 minutes free at lunch or after work. Is it worthwhile going for a quick walk?

Stop there.

The answer undoubtedly is yes, no mater how short, it’s always beneficial to get some exercise in rather than none.

big changes come from small actions

Take a relaxed (3 mph) 30 minute walk and you’ll cover 1.5 miles. If you weigh 150 lbs that burns 125 calories or 167 if you weigh 200 lbs.

Spend the same 30 minutes doing a brisk walk (4 mph) will cover 2 miles. That’s 179 calories in 30 minutes if you’re 150 lbs or 238 calories if you’re 200 lbs.

How do small actions add up? Let’s see…

If you sit and do nothing for 30 minutes, you’ll burn between 30 and 45 calories in 30 minutes.

Walking 30 minutes a day, 4 days a week for a year will burn an extra 20,000 to 40,000 calories. That’s 6 lb to 12 lbs weight loss, while eating the same old rubbish.

Combine that with a diet low in carbohydrates and the results are whatever you want to achieve.