How Many Calories Are Burned Walking?

Walking is such a simple exercise, but it yields great fitness results when done properly. Before we get into how many calories are burned walking, it’s important to point out that “walking” in this context doesn’t mean a relaxed stroll. In order to burn maximum calories and rev up your metabolism, you’ll need to keep a nice, brisk pace for a certain length of time.

If you do not exercise regularly, please check with your doctor to be sure starting a daily walking program would be safe for you. If you are somewhat active already but not quite fit enough to withstand a brisk pace, you may need to gradually work your way up to the maximum calorie burning workout.

When it comes to how many calories are burned walking, both the speed and distance matter. Obviously, the faster and farther you walk, the more calories you burn. Your current weight also comes into play here; the more you weigh, the more calories you burn for the same speed and distance.

There are some good calculators online for determining the calories you burn for any given activity. I like the one at www.caloriesperhour.com – it allows you to calculate speed, distance, time and calories burned.

Here are some walking examples for various weights, speeds and distances:

Time: 1 hr. Speed: 2mph Weight: 150 lbs. Calories burned: 170 Distance: 2 miles
Time: 1 hr. Speed: 2mph Weight: 200 lbs. Calories burned: 227 Distance: 2 miles

Time: 1 hr. Speed: 3mph Weight: 150 lbs. Calories burned: 225 Distance: 3 miles
Time: 1 hr. Speed: 3mph Weight: 200 lbs. Calories burned: 299 Distance: 3 miles

Time: 1 hr. Speed: 5mph Weight: 150 lbs. Calories burned: 544 Distance: 5 miles
Time: 1 hr. Speed: 5mph Weight: 200 lbs. Calories burned: 726 Distance: 5 miles

As you can see, those faster speeds can really burn a lot of calories! Just remember that unless you are already very fit, you probably won’t be able to jump right in and start walking 5 miles in an hour. However, it’s very possible to work your way up to it by gradually increasing your speed and distance.

For beginners, starting with just one mile per day at a moderate pace like 2mph should be manageable – and if you currently weigh 200 lbs., you would burn approximately 113 calories in 30 minutes. That doesn’t sound like a lot, but you could gradually increase to walking 2 miles and double your calorie burn. Or walk only one mile at a time but do it twice a day, morning and evening. Walking for 30 minutes in the morning and again in the evening doesn’t sound so hard, right? You could even squeeze in another 30 minute walk during your lunch break if you wanted to.

Like all exercises, walking gets easier and more enjoyable the more you do it. In time it may end up being one of your favorite fitness activities, both in the way it strengthens your body and helps keep your metabolism running strong.

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