Walking

Do you want to know how many calories you burn walking one mile, two miles, or more? How much does your walking speed matter?

Your weight and the distance you walk are the biggest factors in how many calories you burn while walking. A rule of thumb is that about 100 calories per mile are burned for an 180-pound person and 65 calories per mile are burned for a 120-pound person. Your walking speed matters less.

Use these charts to learn how many calories you are burning on your walk, depending on your weight and pace for various distances from one mile to the marathon distance of 26.2 miles.

First, take a look at the calories you would burn per mile at a typical walking paceyou'd enjoy while taking a healthy walk or walking your dog. This pace is the natural one you'd assume when just going for a walk without attempting to walk fast.

Calories Burned Walking 2.5 to 3.5 mph by Miles and Weight Pace: 17 to 24 Minutes per Mile (10 to14 Minutes per Kilometer)
Weight (lbs)	100	120	140	160	180	200	220	250	275	300
Mile 1	53 cal.	64	74	85	96	106	117	133	146	160
Mile 2	106	128	149	170	191	213	234	266	292	319
Mile 3	160	191	223	255	287	319	351	399	439	479
Mile 4	213	255	298	340	383	425	468	532	585	638
Mile 5	266	319	372	425	479	532	585	665	731	798
Mile 6	319	383	446	510	574	638	702	798	877	957
Mile 7	372	447	521	595	670	744	819	931	1023	1117
Mile 8	426	510	595	680	766	850	936	1064	1170	1276
Mile 9	479	574	670	765	861	957	1053	1197	1316	1436
Mile 10	532	638	744	850	957	1063	1170	1330	1462	1595
Mile 13.1	697	836	975	1114	1254	1393	1533	1742	1915	2089
Mile 26.2	1394	1672	1949	2227	2507	2785	3065	3485	3830	4179

The 13.1-mile distance is for a half marathon. The 26.2-mile distance is for the marathon.

Do you walk for a specific time, such a 15 minutes or 30 minutes, rather than for a specific distance? Use this chart of walking calories burned by minutes walked and walking pace.

If you use a pedometer, see how to estimate your calories burned by pedometer step counts.

A mile is an average of 2,000 steps.

Calories Burned per Mile at Faster Walking Speeds

Now let's take your walking speed up to brisk walking paces of 4 mph and more. You will burn more calories per mile as you increase your speed, but the biggest factor will still be how much you weigh. One benefit of walking faster is that you can walk farther in the same amount of time, so you benefit from burning more calories by walking more miles in the same number of minutes.

Calories Burned Walking 4.0 mph by Miles and Weight Pace: 15 Minutes per Mile or 9 Minutes per Kilometer
Weight (lbs)	100	120	140	160	180	200	220	250	275	300
Mile 1	57 cal.	68	80	91	102	114	125	142	156	171
Mile 2	114	136	159	182	205	227	250	284	313	341
Mile 3	170	205	239	273	307	341	375	426	469	512
Mile 4	227	273	318	364	409	454	500	568	625	682
Mile 5	284	341	398	455	512	568	625	710	782	853
Mile 6	341	409	477	545	614	682	750	852	938	1023
Mile 7	398	477	557	636	716	795	875	994	1094	1194
Mile 8	454	546	636	727	818	909	1000	1136	1250	1364
Mile 9	511	614	716	818	921	1022	1125	1278	1407	1535
Mile 10	568	682	795	909	1023	1136	1250	1420	1563	1705
Mile 13.1	744	893	1041	1191	1340	1488	1638	1860	2048	2234
Mile 26.2	1488	1787	2083	2382	2680	2976	3275	3720	4095	4467

Calories Burned Walking 4.5 mph by Miles and Weight Pace: 13.3 Minutes per Mile or 8 Minutes per Kilometer
Weight (lbs)	100	120	140	160	180	200	220	250	275	300
Mile 1	64 cal.	76	89	102	115	127	140	159	175	191
Mile 2	127	153	178	204	229	255	280	318	350	382
Mile 3	191	229	267	305	344	382	420	477	525	573
Mile 4	254	306	356	407	458	509	560	636	700	764
Mile 5	318	382	446	509	573	637	700	796	875	955
Mile 6	382	458	535	611	687	764	840	955	1050	1145
Mile 7	445	535	624	713	802	891	980	1114	1225	1336
Mile 8	509	611	713	814	916	1018	1120	1273	1400	1527
Mile 9	572	688	802	916	1031	1146	1260	1432	1575	1718
Mile 10	636	764	891	1018	1145	1273	1400	1591	1750	1909
Mile 13.1	833	1001	1167	1334	1500	1668	1834	2084	2293	2501
Mile 26.2	1666	2002	2334	2667	3000	3335	3668	4168	4585	5002

Calories Burned Walking 5.0 mph by Miles and Weight Pace: 12 Minutes per Mile or 7.5 Minutes per Kilometer
Weight (lbs)	100	120	140	160	180	200	220	250	275	30
Mile 1	73 cal.	87	102	116	131	146	160	182	200	218
Mile 2	145	175	204	233	262	291	320	364	400	436
Mile 3	218	262	305	349	393	437	480	545	600	655
Mile 4	291	349	407	466	524	582	640	727	800	873
Mile 5	364	437	509	582	655	728	800	909	1000	1091
Mile 6	436	524	611	698	785	873	960	1091	1200	1309
Mile 7	509	611	713	815	916	1019	1120	1273	1400	1527
Mile 8	582	698	814	931	1047	1164	1280	1454	1600	1746
Mile 9	654	786	916	1048	1178	1310	1440	1636	1800	1964
Mile 10	727	873	1018	1164	1309	1455	1600	1818	2000	2182
Mile 13.1	952	1144	1334	1525	1715	1906	2096	2382	2620	2858
Mile 26.2	1905	2287	2667	3050	3430	3812	4192	4763	5240	5717

How to Burn More Calories While Walking

Not enough? Here's how to burn more calories while walking. The biggest factor in how many calories you burn per mile of walking is your weight rather than your speed. According to the research that produced these numbers, at a walking pace speed makes only a minor difference.

You will burn more calories by walking more miles. Going faster can make a difference because you'll cover more distance in the same amount of time. If you only have 15 minutes or 30 minutes for walking, then going faster is a good strategy.

Running and racewalking burn more calories per mile. In the case of running, you have a lifting component as both feet are off the ground and that makes a difference. In general, running burns more calories per mile than walking, so if you can add some bursts of running to your workout you can burn more calories. With racewalking, you use more muscles during a stride.

Adding hills, stairs, or treadmill incline to your walking workout will burn more calories and add intensity to your workout. You can also burn more calories walking by using fitness walking poles, adding an upper body component to your walking workout.

Are You Burning Enough Calories to Lose Weight?

To lose weight, you need to increase your activity to burn more calories each day and/or eat fewer calories each day. You can use this weight loss calculator to see what your calorie goal should be depending on how physically active you are.

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A pound of fat equals 3,500 calories. To lose one pound a week, you will need to burn about 500 more calories per day than you eat. You can do this by increasing your calorie-burning activity or by eating fewer calories—or both. It is easier to achieve it with combining increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.

A Word From Verywell

The key to burning more calories with physical activity is finding one you will enjoy and do consistently. While you may think the numbers look small, they will add up. If you enjoy walking with your dog or it is convenient to walk on your work breaks, you are more likely to do it and keep doing it.

Don't put off going for a pleasant walk thinking you'll be hitting the gym later, only to find that "later" never comes. Find ways to add walking throughout your day. Ten minutes of brisk walking at a time, three times per day, or a single 30-minute walkper day is the amount of exercise recommended for a healthy, active life.

Sources:

Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Medicine & Science in Sports & Exercise. 2011;43(8):1575-1581. doi:10.1249/mss.0b013e31821ece12.

Physical Activity Guidelines for Americans. Office of Disease Prevention and Health Promotion Health.gov. https://health.gov/paguidelines/guidelines/.
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