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Oct 30, 2023 · A good rules of thumb is that 180-pound person will burn about 100 calories when walking one mile and a 120-pound person will burn about 65 calories walking one mile. Below you can 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.
For example, a person who walks 1 mile in 1 hour will burn significantly fewer calories than someone who walks 5 miles in that hour. Exercise intensity. Exercise intensity is another key factor that affects the number of calories burned. The more intense the exercise, the greater the number of calories burned.
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- Overview
- Walking and exercise
- Calories burned walking
- How to increase your burn
- Keep yourself motivated
The amount of calories you burn while walking depends on several factors, such as your weight, pace, how long you walk, and the terrain.
Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health.
If you’re looking to trim down, you may be wondering how many calories you can burn doing this activity. There’s no one-size-fits-all answer, as your burn has to do with a number of different factors.
Calculator
Most calculators you find online take more into account than just your weight and walking pace. They use a calculation that factors in your basal metabolic rate, or BMR (age, sex, height, and weight), exercise intensity (METs), and the duration of your exercise session. The equation is: calories burned = BMR x METs/24 x hour For example: •A 35-year-old woman who weighs 150 pounds, is 5 feet 5 inches tall (BMR = 1,437), and walks for 60 minutes at 3.0 mph (3.5 METs) will burn 210 calories. •A 35-year-old man who weighs 200 pounds, is 5 foot 10 inches (BMR = 1,686), and walks for 60 minutes at 3.0 mph (3.5 METs) for 60 minutes will burn 246 calories.
Beyond your weight and pace, other factors can increase your calorie burn while walking. Here are ways to make walking more vigorous:
•Try incorporating rolling hills into your walking route or walking on an incline on a treadmill.
•If you can’t maintain a brisk pace for your entire workout, consider walking intervals where you have hard effort mixed with recovery periods. For example, warm up at a 2.0 mph pace. Then for the rest of your walk, alternate a minute at a pace of 3.5 to 4.0 mph with one or two minutes at 2.0 mph.
•More time on your feet will increase your calorie burn. Still, you may find it hard to get in longer walking sessions during the workweek. Try getting in some longer walks on the weekend, such as an hour or more.
•Wearing a backpack or hiking can also turn up your burn. For example, a 155-pound person burns approximately 267 calories walking at a moderate (3.5 mph) pace on a flat surface for one hour. That same person could burn up to 439 calories an hour hiking a more mountainous trail while wearing a weighted backpack.
•Once you’re a walking pro, you may even want to add some jogging to your routine. Try a walk/jog approach, where you warm up with walking and alternate bursts of jogging with walking to recover.
You may want to consider keeping a simple log of your walking sessions. If you have a pedometer, a tool that calculates your steps and distance, you can write down how many steps you’ve taken that day.
Did you walk on a treadmill? Write down your time, distance, and pace in a notebook or an Excel spreadsheet. Looking back on all your steps is a great way to stay motivated.
May 26, 2023 · When it comes to calories burned in a 2-mile walk, it mostly depends on your walking pace and weight. Advertisement In terms of pace: Walking at 2 miles per hour (mph) is considered a casual pace, while 3 mph is a moderate pace and 4 mph is a very brisk pace.
Feb 21, 2024 · If you need to lose weight, walking can help you burn calories, especially when you also make healthy changes in your diet. Several factors affect how many calories you burn per mile of walking—including your weight and walking pace. For example, a person weighing 160 pounds can expect to burn 85 calories by walking 1 mile at a moderate pace.
Apr 25, 2023 · Moderate walking speed on flat terrain. Walking 2 miles at a moderate speed of 3.5 miles per hour on flat terrain can burn an average of 200-250 calories for a person weighing 150 pounds. For a person weighing 200 pounds, the same walk can burn approximately 270-330 calories. Brisk walking speed on hilly terrain.
Oct 18, 2023 · Here’s a rough estimate based on calorie expenditure: Calories Burned: 124 calories (for a 2 km walk at a moderate pace). Caloric Deficit for Weight Loss: To lose 0.45 kg (1 pound) of body weight, you generally need a caloric deficit of about 3,500 calories.
