How Many Calories Do You Burn Walking

Are you looking to slim down? Do you wonder — How many calories do you burn walking?

We often come through questions like:

“Is walking 30 minutes a day enough exercise?”

“How many calories burned walking 45 minutes?”

“How many calories burned walking 2 miles in 30 minutes?”

“Or can I lose weight by walking 2 hours a day?”

Well, walking is an outstanding and economic workout that may not just help you shed those extra pounds but may recover your cardiovascular health as well.  This low-impact aerobic exercise is stress-free to do, need no specialized equipment and burns a lot of calories as well.

What’s more?

Walking may also improve your fitness levels; reduce blood pressure, cut belly fat, and increase the manufacture of “good” cholesterol or HDL in your body.

But how many calories do you burn walking?

How many calories do you burn walking?

Well, you won’t find any one-size-fits-all answer to this question. The number of calories that you burn walking every day for an hour or more is contingent on a lot of factors including how much you weigh, for how long you walk or how active or persistent your walk is.

Let me explain that to you!

See, the amounts of calories you burn are correspondent to how much energy you use while you walk. It is primarily a feature of your weight and the distance you cover while walking.

The most logical outcome is:

100 calories per mile for a 160 pound person

Dredge up that you burn more calories per mile if you walk at low speeds as this way, your momentum won’t help you carry along. However, at higher rates, you utilize more muscle groups that burn additional calories with every single step. Here’s a complete justification of the account.

How many calories do you burn walking in a non-active way?

For instance, if you weigh about 130 pounds, and walk at a reasonable pace, you’ll burn approximately 120 to 140 calories for every single hour or 60 to 70 calories for every 30 minutes.

In the same way, if you weigh about 200 pounds, then walking at a moderate speed will burn approximately 180 to 200 calories for every single hour or 90 to 100 calories for every 30 minutes.

How many calories do you burn walking energetically and fast?

Again, if you weigh 130 pounds, then walking energetically at a speed of about 3.5 mph may help you burn nearly 160 to 180 calories for every single hour or 80 to 90 calories for 30 minutes walking session.

By the same token, if you weigh 200 pounds, the same 3.5 mph brisk walk may burn around 240 calories per hour or 120 calories for every 30 minutes.

Not to mention, the intensification of your walking speed may increase your calorie burn by all means.

How many calories do you burn walking? Determine it using this mathematical equation.

In addition to the above estimation, you can calculate the number of calories burned by walking using pure mathematics. Here, I’ll tell you an equation that takes a bit more into account than your weight and walking speed.

I use the following equation to determine how many calories do you burn walking:

Calories Burned = BMR x METs/24 x hour


BMR is your Basal Metabolic Rate

For boys

BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

For ladies

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) 

MET is your walking intensity,

Where MET = (calories/hour)/weight in kg

And Hour is the duration of your workout session.

For case in point:

Consider a 35-year-old woman who weighs 68 Kg and is 165 cm tall, walks for 1 hour at 3 mph.

Here, the BMR becomes 1,437.

The MET for 3 mph is 3.5.

Now, by applying the values in the given equation, Calories Burned = BMR x METs/24 x hour

The solution you get is 210 calories.

Now, as you know the answer for “How many calories do you burn walking,” let us get to the results.

So now, you know the answer for “how many calories do you burn walking,” right? Now tell me! Do you want to indeed feel the burn on your following walking session? Now, I’ll be talking about some easy-peasy ways that can add a slight vigor to your workout and burn more than a few calories.

1. Work out your speed

Of course, walking more briskly is going to burn a lot more calories over a specific duration. Just as, if you walk for about 30 minutes every single day, you’d be burning more calories by walking at a pace of 3 mph than at two mph.

2. Use Weights

Adding weights to your ankles or hands may aid you in shedding more pounds.

3. Add Intervals

There are probabilities that you may get bored with your speed. In such a case, you can switch things up by adding breaks, pauses, and intervals to your routine. For example, you can substitute two minutes of brisk walking with two minutes of low speed walking.

4. Walk up and down

Now, if you want to make it more intense and sweat a bit more, add some hills and stairs into your walking schedule. So, walk up and down and make things a bit more interesting.

5. Use a fitness tracker

I’d recommend you to buy Mi Band HRX Edition to track your fitness levels with ease. With this fitness tracker, you can directly monitor the distance covered and calories burnt by just lifting your wrist to view time. This way, you can measure your steps and workout without a glitch.

“So, transform your body through walking and walking may transform your life like a dream.”

Benefits of walking daily for weight loss are quite a few. Likewise, summon up that the weight you lose or gain is typically estimated by a balance of the calories you consume vs. the calories you burn every single day. So, if you wish to lose weight, either consumes a lesser amount of calories or start burning more.

Happy Sweating!


  1. Heather Gallagher
  2. Soonjoo
  3. Blair villanueva
  4. Siti Aana
  5. kim

Leave a Comment