How Many Calories Do You Burn Walking A Mile?

Walking is the most popular workout for burning calories; I do a minimum of 30 minutes of walking exercise every day.

Before I used to wonder ‘how many calories do I burn walking a mile’; you could also be having the same doubt as I had before. We are coming to that point soon in this article.

The great health benefits of walking are highly extolled by doctors and numerous studies. It is the most convenient, easy, and enjoyable exercise that appeals to everyone.

It is comfortable and easy to do it without needing any special types of equipment or area; it can be done even within the rooms or along the corridor.

Health Benefits Of Walking

In a study published in Medicine & Science in Sports & Exercise, from the data analyzed between 33,060 runners and 15,045 walkers, it was noted that walkers experienced greater health benefits than runners.

The study results reveal that walking reduces the risk of heart disease by 9.3% while running reduced it by 4.5%. It was also found that high cholesterol risk was lowered by 4.3% by running and 7% by walking.

Running produces better results for weight loss, however, fat loss results with walking can be equated with running by increasing the intensity and duration of walking.

In the study, published last year in The Journal of Obesity, it is found that ten committed female walkers and nine female runners (treadmill) had different hunger levels at the completion of their regular exercise schedule.

The walkers turned out to be hungrier as they had burned more calories than the runner who had an hour-long treadmill stroll.

Walking provides all the health benefits that are got from running or jogging. However, the regular walkers do not suffer joints related to health issues unlike the joggers and runners do.

Regular walking exercise not only burns calories and improves fitness levels but also helps to reduce belly fat, lower blood pressure, and improve healthy cholesterol levels.

How Many Calories Do You Burn Walking?

how many calories do i burn walking

If you are wondering how many calories do you burn walking a mile, it is hard to give a definite answer to your doubt.

The calories burned walking directly depend on the intensity, duration, and frequency of your walk. If you are walking a very long distance at a high speed, certainly, you will be burning more calories than walking at a slow speed.

Calories burned walking 1 mile depends on the following factors:

  • The pacing speed of the walk (slow, medium, or high speed)
  • Total weight of your body (larger people burn more calories)
  • The intensity of walking (speed variations alter calorie-burning rate)
  • The style and posture of walking
  • Stretches, swings and other body moves you make while walking
  • Foods you have eaten 2 hours period before the walk

Among the above-mentioned factors, the speed of walking and the bodyweight of the person are the two crucial factors that make the difference in the number of calories burned walking a mile.

People with higher body weight require more energy to carry their body weight while walking. For example, a 185-lb person who walks 30 minutes at 3.5 mph burns about 175 calories whereas a 125-lb person does the same burns about 125 calories only.

The below-given chart indicates how many calories burned walking for an hour according to the bodyweight of the person and speed of walking a mile per hour.

Activity (1 hour)130 lb155 lb180 lb205 lb
Walking, under 2.0 mph, very slow118141163186
Walking 2.0 mph, slow148176204233
Walking 2.5 mph177211245279
Walking 3.0 mph, moderate195232270307
Walking 3.5 mph, brisk pace224267311354
Walking 3.5 mph, uphill354422490558
Walking 4.0 mph, very brisk295352409465
Walking 4.5 mph372443515586
Walking 5.0 mph472563654745
Moderate Walk/Play with children236281327372
Fast Walk/Play with children295352409465
Walking downstairs177211245279
Walking using crutches295352409465
Walking the dog177211245279
Walk with Pet Animals236281327372
Walking, pushing a wheelchair236281327372

You can also check out your personalized walking calorie calculator by visiting the site

Methods To Increase ‘Walking Calories Burned’

You can increase the calories burned while walking by increasing the speed or distance of the walk.

For example, if you are going to walk 2 miles every day, walking at the speed of 4 mph will burn more calories than 2 mph speed. However, if you walk 4 miles every day at 2 mph speed, you will be burning the same amount of calories as walking 2 miles at the speed of 4 mph.

One of the study results presented by a fitness scientist at Washington University in St. Louis have recommended walking about a 4.5 mile per hour speed (brisk walking) for maximum calories burning; at this speed, a 140-pound woman can burn 201 calories per 30 minutes. A 140-pound woman jogging at a speed of 4.5 miles per hour burns 223 calories per 30 minutes.

There isn’t much difference between a brisk walk and jogging according to the number of calories burned. If that is so, doing a brisk walk is easy and more beneficial to your health than jogging.

Now let us have a look at how many calories burned walking a mile while following different styles of walking.

Non-Strenuous Walking

A 130-pound woman walking at a slow speed – such as walking a dog – burns 60 to 70 calories in 30 minutes of a walk; a 200-pound woman could burn up to 100 calories by doing the same.

Strenuous Walking

A 130-pound woman doing a fast walk at the speed of 3.5 mph burns up to 90 calories in 30 minutes; a 200-pound woman will be burning up to 120 calories in 30 minutes by doing the same as the former. A brisk walk or cross-country hiking at the speed of 4.5 mph (a little short of running) can burn double the number of calories burned for both groups.

High Resistance Walking

There are plenty of ways to increase the calories burned walking by adding resistance to your movements. You can increase resistance to your walk is by using wrist, ankle, or waistbands with added weights. According to the American Council on Exercise, using 1- to 3-lb wrist weights while walking increases the heartbeat by 5 to 10 per minute and this increases the calorie burning up to 15 percent. If you are opting for a high resistance walk, make sure to keep the wrist or ankle weights bands below 3 lbs to avoid injury and muscle strain.

Tips and Techniques For Healthy Walking

Calories Burned Walking

Doing the walk in the right way is essential for optimum calorie burning and weight loss.

Even the casual stroll you make in a shopping center or the garden can easily be turned into a muscle-toning, fat-blasting stride. Here are a few effective techniques for healthy walking:

Use Right Kind Of Walk Wears

Use walking shoes that are light, roomy, and flexible. Avoid too stiff and tight shoes or else you’ll be battling tingling toes and achy joints after few minutes of walk. Use the right kind of hiking shorts or pants and tops that give enough room for free movements and stretching.

Stepping Rightly

Do not confuse brisk walks with long strides which are less efficient and more tiring. An ideal brisk walk for calorie burning should consist of quick heel-ball-toe steps. While making the quick-step strides, make sure to land on your heels and propel yourself forward by springing off your toes.

Holding Head High

While walking, do not hang your head down facing your foot or the immediate path before you. Keep your chin up and look 10 feet ahead of your steps.

Swing Your Fists

Do not make your arms loosely hang down by your sides while walking. Bundle up your fingers into relaxed fists, bend the elbows at the 90-degree angle and swing the fists from your waist to your chest and back to the waist. Swinging your arms make your upper body strength and help in burning more calories.

Contract Your Abs

When you take the strides contract and relieve your abdominal muscles inward and outward in rhythmic alignments with your strides. It helps to tone up your tummy and supports your spines.

Exercise Your Butt Muscles

It is the butt muscles that give power to your strides. While walking try to hold your butt muscles taut and contracted; this will firm up your butts by burning off the excess fat in there.

Use Speed Variations

You shouldn’t be starting with a brisk walk at the gate itself. First, warm up your body by walking at a slow pace for the first 5 minutes and the next five minutes of the walk should be at a medium pace. Once you are done with 10 minutes of the walk for body warm-up, you can start with a brisk walk and continue it as much time or distance you have pre-fixed to cover. The last 5 to 10 minutes of the walk should be done at a slow pace to allow the body to relax and cool down naturally.