Metrics for Tracking Calories You Burn Walking Per Mile

how many calories you burn walking per mile

Going on a walk, which appears to be one of the simplest things for the body, is very important for health and general wellness. Beyond just being a means of transportation, walking is a fantastic form of exercise that can help you burn calories, boost your mood, and improve your overall fitness levels. One of the burning questions every walker has is: How many calories are burned walking per mile? Let’s delve into this topic and uncover the secrets behind calorie expenditure during your strolls.

What are Calories?

Calories are units of energy that your body derives from the foods and beverages you consume. They serve as the fuel that powers our physiological processes, including digestion, metabolism, and physical activity. Understanding the role of calories in energy expenditure is crucial for maintaining a healthy balance between calorie intake and expenditure.

By consuming just an appropriate number of calories and by walking regularly, you can be able to achieve and maintain a desirable weight range, attain and maintain the desired fitness levels, and reduce the risk of chronic diseases like obesity, diabetes, and heart disease.

Calories Burned Walking Per Mile

Walking is a fantastic form of exercise that offers numerous health benefits, including calorie burning. The number of calories you burn while walking depends on many factors, such as your weight, walking pace, etc.

Moderate Pace

Calories Burned Walking Per Mile using moderate pace

Walking at a moderate pace, typically around 2.8 to 3.2 miles per hour (mph), can help you burn calories steadily while enjoying a comfortable stroll. In about 20 minutes, you can cover approximately 1 mile at this pace, equivalent to walking about 3 miles in an hour. This pace is ideal for leisurely walks with your dog or a friend, providing an opportunity to enjoy the scenery and engage in conversation.

Related: How Fast Do You Walk?

Follow the table given below, which will show you how many calories you will burn walking 1 mile and so on. The last two columns in the table are two different running distances, which are the half-marathon distance, which is about 13.1 miles, and the marathon distance, which is about 26.2 miles.

WeightMile 1Mile 2Mile 3Mile 4Mile 5Mile 6Mile 7Mile 8Mile 9Mile 10Mile 13.1Mile 26.2
100 lbs.53 cal.1061602132663193724264795326971394
120 lbs.641281912553193834475105746388361672
140 lbs.741492232983724465215956707449751949
160 lbs.8517025534042551059568076585011142227
180 lbs.9619128738347957467076686195712542507
200 lbs.106213319425532638744850957106313932785
220 lbs.1172343514685857028199361053117015333065
250 lbs.13326639953266579893110641197133017423485
275 lbs.146292439585731877102311701316146219153830
300 lbs.160319479638798957111712761436159520894179

Brisk Pace

If you’re looking to increase calorie burn during your walks, consider picking up the pace to a brisk 3.5 mph. At this speed, you’ll cover a mile every 17 minutes and achieve a total distance of 3.5 miles in an hour.

A brisk pace adds intensity to your workout and can be likened to walking while listening to fast-paced music or when you need to reach a destination promptly. Keep in mind that your weight influences the calories burned, so maintaining a consistent pace and staying hydrated are essential for maximizing the benefits of your walk.

WeightMile 1Mile 2Mile 3Mile 4Mile 5Mile 6Mile 7Mile 8Mile 9Mile 10Mile 13.1Mile 26.2
100 lbs.57 cal.1141702272843413984545115687441488
120 lbs.681362052733414094775466146828931787
140 lbs.8015923931839847755763671679510412083
160 lbs.9118227336445554563672781890911912382
180 lbs.102205307409512614716818921102313402680
200 lbs.1142273414545686827959091022113614882976
220 lbs.12525037550062575087510001125125016383275
250 lbs.14228442656871085299411361278142018603720
275 lbs.156313469625782938109412501407156320484095
300 lbs.1713415126828531023119413641535170522344467

By adjusting your walking pace to either a moderate or brisk speed, you can tailor your workout to meet your fitness goals and enjoy the calorie-burning benefits of walking.

Calculating Calories Burned While Walking

Calculating Calories Burned While Walking.

Estimating the number of calories burned during walking involves using a measure called METs (Metabolic Equivalents). METs are a measure of the energy expenditure of various activities relative to resting metabolism.

Each activity is assigned a MET value based on the intensity of effort required, with higher MET values indicating greater energy expenditure. For example, walking at a moderate pace typically has a MET value of around 3.5, which means it requires 3.5 times the energy expenditure of the resting metabolism.

By knowing the MET value of a specific activity and your body weight, you can estimate the number of calories burned per hour during that activity. MET values provide a standardized way to compare the energy cost of different activities and help you make informed decisions about your exercise routine and overall physical activity levels.

Related: What is Metabolism?

Formula for Calculating Calories Burned Per Mile

To calculate the calories burned per mile while walking, you can use a simple formula that incorporates the MET value corresponding to your walking speed, your body weight in kilograms, and the duration of your walk in hours.


Calories Burned per Mile = MET Value × Body Weight (kg) × Duration of Walk (hours)

For example, if you weigh 70 kilograms (154 pounds) and walk at a pace with a MET value of 3.5 for 1 hour, the calculation would be as follows:

Calories Burned per Mile = 3.5 METs × 70 kg × 1 hour = 245 calories

This formula provides an approximate estimate of calorie expenditure per mile and can help you tailor your walking routine to achieve fitness goals and maintain a healthy lifestyle.

Other Ways to Track Walking Distance and Calories Burned

Other Ways to Track Walking Distance and Calories Burned

You have various options to monitor your calorie intake and exercise routine. Some folks prefer estimating their activity levels and calorie consumption, while others prioritize precise tracking. Besides fitness watches, which are widely favored for their accuracy, there are several practical methods available for tracking walking distance and calories burned.

These alternatives offer flexibility and ease of use, ensuring you stay motivated and informed about your fitness journey.

  • Many smartphone apps are available for tracking walking distance and calories burned. These apps utilize GPS technology to accurately measure your walking route and provide real-time feedback on your workout intensity. Popular options include Strava, MapMyWalk, and Google Fit, which offer user-friendly interfaces and customizable features to suit your fitness goals.
  • Pedometers are simple devices that count the number of steps you take throughout the day. While they may not provide as much detailed information as fitness watches, pedometers offer a basic way to track your daily activity levels and set step-based goals. Some pedometers also calculate your estimated calorie expenditure based on your step count and body weight.
  • In addition to fitness watches, there are other types of fitness trackers available, such as wristbands and clip-on devices. These trackers offer similar features to fitness watches, including step counting, distance tracking, and calorie estimation. Look for models with built-in accelerometers and heart rate monitors for more accurate data tracking.

Tips to Maximize Your Calorie Burn

To maximize the number of calories you burn during your walks, you can incorporate simple yet effective strategies into your routine. Increasing your walking speed, adding intervals or inclines, and maintaining proper posture can all help elevate your heart rate and boost your calorie expenditure. Additionally, staying consistent with your walking regimen and gradually increasing the intensity can lead to greater fitness gains over time.

Increasing Walking Speed

Increasing your walking speed is one of the most effective ways to maximize calorie burn during your walks. By picking up the pace, you elevate your heart rate and engage more muscle groups, resulting in greater energy expenditure.

Aim to walk at a brisk pace where you can still maintain a conversation but feel slightly breathless. Gradually increase your speed as your fitness levels improve to continue challenging your body and maximizing calorie burn.

Incorporating Intervals or Inclines into Walking Routines

Incorporating intervals or inclines into your walking routines can significantly boost calorie burn and enhance cardiovascular fitness. Try alternating between periods of brisk walking and slower-paced recovery walks to increase the intensity of your workout.

Related: Are Walk break Okay?

Additionally, include hills or inclines in your walking route to challenge your muscles and elevate your heart rate. Walking uphill requires more effort and engages additional muscle groups, resulting in greater calorie expenditure.

Maintaining Good Posture and Engaging Core Muscles

Maintaining good posture while walking is essential for maximizing calorie burn and preventing injuries. Keep your spine straight, shoulders relaxed, and head lifted as you walk. Engage your core muscles by pulling your navel towards your spine and tucking your pelvis slightly forward.

This not only helps you maintain proper alignment but also activates your core muscles, increasing calorie burn and improving overall stability. Focus on maintaining a strong and stable posture throughout your walk to optimize calorie expenditure and enhance the effectiveness of your workout.

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