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 a 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 pace you'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.
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
Those last two figures are the 13.1-mile half-marathon distance and the 26.2-mile marathon distance.
Now see the effects of taking your walking speed up to brisk walking paces of 4 mph or 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. If you walk for a set amount of time, that will mean burning more calories during an exercise session.
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
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
Weight (lbs)
100
120
140
160
180
200
220
250
275
300
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
If you walk for a specific time, such 15 minutes or 30 minutes, rather than for a specific distance, you may want to check a chart of walking calories burned by minutes walked and walking pace or use calories burned exercising calculator.
If you use a pedometer, you can check a pedometer chart for the calories burned by step counts. A mile is an average of 2,000 to 2,400 steps, depending on your height and stride length.
How to Measure Your Steps Per MileIf you want to burn more calories while walking, the metabolic equivalents (MET) research that produced these calorie numbers show some ways to do it. You will burn more calories by walking more miles.
Going faster at a walking pace has little effect on the calories burned per mile, but it 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. Running burns more calories per mile than walking, likely due to the effort of the lift phase, which raises both feet off the ground at the same time during running. You can burn more calories by adding running intervals to your walking workouts.
With the racewalking technique, you use more muscles during a stride compared with regular walking or running and that results in burning more calories per mile. 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, which add an upper-body muscular effort to your walking workout.
As the charts show, you burn more calories per mile by weighing more. You might be tempted to carry weights or put on a weighted backpack. But you should consider that this would put more strain on your joints and feet. It is better to just walk a couple of extra minutes to make up the difference instead.
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 a weight loss calculator to see what your calorie goal should be depending on how physically active you are.
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 this goal by 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.
The key to burning more calories with physical activity is finding something you enjoy and do it consistently. While 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.
To reduce your health risks and maintain fitness, health authorities recommend 10 minutes of brisk walking at a time, three times per day, or a single 30-minute walk per day. By walking a total of 2 to 3 miles per day, you will not only be burning calories, but you also will be boosting your health.
Walking Workout Plan for Weight Loss