Calories Burned Walking Calculator

Written by Noleen Arendse
Reviewed by Gareth Chapman

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

Table Contents

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Calories burned walking calculator

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.

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How much walking do I need to do to lose weight?

calories burned walking

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 weekCalories burnedPotential weight loss per week
2 miles700 – 1200 ¼ – ½ a pound
3 miles1,050 – 1800⅓ – ½ a pound
5 miles1,750 – 3,000½ – 1 pound 
6 miles2,100 – 3,600⅔ – 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 
130Ibs / 59kg Slow (2.5 mph) 93
Normal (3.0 mph) 108
Fast (3.5 mph) 133
Very Fast (4.0 mph) 155
160Ibs / 73kg Slow (2.5 mph) 114
Normal (3.0 mph) 133
Fast (3.5 mph) 164
Very Fast (4.0 mph) 191
200Ibs / 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 30 mins

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
130Ibs / 59kg Slow (2.5 mph) 186
Normal (3.0 mph) 217
Fast (3.5 mph) 266
Very Fast (4.0 mph) 310
160Ibs / 73kg Slow (2.5 mph) 229
Normal (3.0 mph) 267
Fast (3.5 mph) 328
Very Fast (4.0 mph) 381
200Ibs / 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. 

How many calories burned in 1hr

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 and your walking pace.

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

How many calories does 1 minute of walking 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. 

How many calories does a 10-minute walk burn?

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. 

How many calories burned walking 15 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. 

How many calories burned walking 45 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.

Calories burned walking per mile

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.

How long does it take to walk 1 mile?

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.

How many calories burned walking a mile?

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.

How many calories does a 2-mile walk burn?

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.

How many calories do you burn walking 3 miles?

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.

What are the calories burned walking 5 miles?

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.

How many calories burned walking 6 miles?

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.

How many calories do you burn walking 10 miles

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.

Calories burned walking per km

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

How many calories do you burn walking 5 km?

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.

How many calories burned in a 10 km walk?

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.

Calories burned by steps walked

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. 

 

How many steps to burn 1 calorie?

It takes about 20 steps to burn 1 calorie. 

calories burned 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.

Meaning, for most people, it takes 20 steps to burn 1 calorie.

We have another calculator to help you estimate how many steps in a mile you take. 

How many calories does 1000 steps burn?

Walking 1000 steps burns around 50 calories. This is based on a typical stride length of 2.1 to 2.5 feet. However, this can vary depending on your height. 

How many calories do you burn walking 10,000 steps?

Walking 10,000 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 10,000 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.

If you’re trying to hit the 10k steps a day mark, understand more in how long to walk 10000 steps.

How many calories does 15000 steps burn?

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 burn about 1 calorie for every 20 steps.

How many calories are burned by brisk walking?

calories burned by brisk walk

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 in 5 minutes of brisk walking

Weight (Ibs) Calories
150  30
160 32
170 34
180 36
190 38
200 40
210 42
220 44
calories burned walking vs swimming

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

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

8 tips to increase the number of walking calories burned

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.

Walking vs running

Does running burn more calories than walking?

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 calories burned walking 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.

FAQs

A 30 minute walk will burn between 100 and 175 calories.

Someone weighing 120 pounds walking at 3mph for 30 minutes will burn 100 calories, whereas someone weighing 210 pounds walking at the same speed will burn 175 calories.

A 60 minute walk will burn between 200 and 350 calories. 

Someone weighing 120 pounds walking at 3mph for 60 minutes will burn 200 calories, whereas someone weighing 210 pounds walking at the same speed will burn 350 calories.

The average person will burn 500 calories by walking 10000 steps.

This is based on a typical stride length of 2.1 to 2.5 feet.

Walking 2 miles a day you will lose 1 pound of weight every 2 to 3 and a half weeks. 

Thats 13 to 26 pounds of weight loss in a year.

A person weighing 120 pounds walking at a normal speed for for 2 miles will burn 133 calories. A person weighing 210 pounds walking at the same pace will burn 233 calories.

No. You are burning calories all day long. Your body needs energy to keep your brain and organs functioning all the time.

You’re even burning calories when you’re asleep.

Overall 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

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