Walking and exercise

Walking is also an excellent, inexpensive exercise option that may help you to both lose weight and increase your cardiovascular health. If you’re trying to trim down, then you could be wondering how many calories you can burn doing this activity. There’s no one-size-fits-all response, as your burn has to perform with a number of different factors, such as your weight, speed, terrain, and more.

Calories burnt walking

The Most Elementary way to Work out How many calories you burn while walking takes into account your weight and walking speed:

Weight 2.0 mph 2.5 mph 3.0 mph 3.5 mph 4.0 mph
130 lbs. 148 cal. 177 cal. 195 cal. 224 cal. 295 cal.
155 lbs. 176 cal. 211 cal. 232 cal. 267 cal. 352 cal.
180 lbs. 204 cal. 245 cal. 270 cal. 311 cal. 409 cal.
205 lbs. 233 cal. 279 cal. 307 cal. 354 cal. 465 cal.

These calculations are based on walking on flat surfaces, like sidewalks. Walking uphill for your workout increases your burn radically.

Weight 3.5 mph — flat surface 3.5 mph — uphill
130 lbs. 224 cal. 354 cal.
155 lbs. 267 cal. 422 cal.
180 lbs. 311 cal. 490 cal.
205 lbs. 354 cal. 558 cal.

7 Benefits of Speed Walking


Most calculators you find online take more into account than just your weight and walking pace. They utilize a calculation that factors in your basal metabolic rate, or BMR (age, sex, height, and weight), exercise intensity (METs), and the duration of your workout session.

The equation is: calories burned = BMR x METs/24 x hour

As an instance:

  • A 35-year-old woman who weighs 150 pounds, is 5 feet 5 inches tall (BMR = 1,437), and walks for 60 minutes at 3.0 mph (3.5 METs) will burn 210 calories.
  • A 35-year-old man who weighs 200 pounds, is 5 ft 10 inches (BMR = 1,686), also walks for 60 minutes at 3.0 mph (3.5 METs) for 60 minutes will burn off 246 calories.

How to increase your burn

Beyond your weight and pace, other elements can boost your calorie burn while walking. Here are ways to make walking vigorous:

  • Try incorporating rolling hills into your walking route or walking on an incline on a treadmill.
  • If you can not keep a lively pace for your complete workout, look at walking intervals in which you’ve got hard effort combined with recovery periods. As an example, warm up at a 2.0 mph rate. Then for the rest of your walk, alternate a moment in a speed of 3.5 to 4.0 mph with one or two minutes in 2.0 mph.
  • More time on your feet will increase your calorie burn. Still, you might find it difficult to acquire more walking sessions throughout the workweek. Consider getting in some more walks on the weekend, such as an hour or longer.
  • Wearing a backpack or trekking can also turn up your burn. For example, a 155-pound man burns roughly 232 calories walking at a moderate (3.5 mph) pace on a level surface for a single hour. That identical person could burn to 439 calories an hour trekking a more mountainous trail whilst wearing a barbell back.
  • Once you’re a walking pro, you might even want to add some running to your routine. Try out a walk/jog approach, where you heat up with walking and alternative bursts of jogging with walking to recover.
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Keep yourself motivated

You may wish to consider keeping a simple log of your walking sessions. In case you’ve got a pedometer, a tool that calculates your steps and distance, you can write down the number of measures you’ve taken that day. Did you walk on a treadmill? Write down your time, distance, and speed in a laptop or an Excel spreadsheet. Looking back on all of your steps is an excellent way to remain motivated.

Now you just have to figure out the way to walk. Start with looking for a loop around your neighborhood. Websites like MapMyWalk can help you find avenues near you by discussing where other people are walking in your area. You may also download an app that can help you log your miles and remain on track. Happy trails!