How many calories do you burn while walking?

Walking for exercise is cheap, accessible and easy for the body. But if you’ve been researching the number of calories burned by walking one mile, you’ve probably noticed that landing on the agreed number is not easy.

So is walking after lunch really helping to move the needle toward your fitness goals?

In short: it can, but how much depends on a few factors. Your weight, terrain and speed all play a role in burning calories while walking.

For example, a person weighing 180 pounds would burn about 100 calories per mile * on flat ground at an average walking speed.

A person weighing 120 pounds would burn about 65 calories per mile at the same speed.

Walking fast doesn’t make much difference in the number of calories burned per mile, but it does By Allows you to log more distances – and therefore, burn the same amount of more calories.

However, if that same 180-pound person could walk at the same speed in only 6 percent of grades, they could burn twice as many calories per mile.

A woman walks uphill with a dog  Calories are burned while walking

So if you really want to accelerate the number of calories burned, you have to go up the hill and up the stairs. But like anything, when it comes to walking, sometimes less is more.

If you have to lose a lot of weight, it may be better to maintain a moderate pace at least first than to be all-out, says Rocky Snyder of CSCS.

“It’s a story of a tortoise and a rabbit. Walking too fast can put more strain on the body and increase the chances of injury in the future [if you’re not ready for it]”

Calorie burn walking chart *

Average walking speed (2.8 to 3.2 mph), level surface:

Weight in pounds) 100 125 150 175 200 225 250
Calles / Miles 53 66 80 93 106 119 133

Average walking speed (2.9 to 3.5 mph), ascent (6% to 15% grade):

Weight in pounds) 100 125 150 175 200 225 250
Calles / Miles 115 144 173 202 230 259 288

* Calorie values ​​are tabulated by running data from a collection of physical activity from Cornell University METs to a calorie calculator.

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