Learn how many calories are burned walking to lose weight. Walking is one of the most accessible forms of physical activity. Not only is it low impact on your joints, but you can do it anywhere. You can even walk around your neighborhood or on the treadmill. This activity can burn a huge number of calories, which will help you lose weight if this is your goal. When you combine walking with a healthy diet and lifestyle, managing stress, and getting adequate sleep, walking can help you in your weight loss efforts.
The calories burned walking depend on several things, such as the time you dedicate to the activity, the distance traveled or the pace with which you walk. To give you the answer, we have prepared some useful charts.
Burn calories by walking at a normal pace
Most people walk at a typical walking pace. This pace is usually how fast you would walk if you were walking your dog or walking with a friend or partner. Gait pace is the natural cadence at which you move when you go for a walk without trying to walk fast.
To find out how many calories you burn walking , look at the following chart. Look for your weight at the top and the kilometers walked on the left. You will know how many calories you burn when walking more than a kilometer . [The last two numbers on the chart are 13.1 miles for a half marathon and 26.2 miles for a marathon.]
Weight (kg) | 45 | 54 | 63 | 72 | 81 | 90 | 100 | 113 | 125 | 136 |
1,6 km | 53 cal. | 64 | 74 | 85 | 96 | 106 | 117 | 133 | 146 | 160 |
3,2 km | 106 | 128 | 149 | 170 | 191 | 213 | 234 | 266 | 292 | 319 |
4,8 km | 160 | 191 | 223 | 255 | 287 | 319 | 351 | 399 | 439 | 479 |
6,4 km | 213 | 255 | 298 | 340 | 383 | 425 | 468 | 532 | 585 | 638 |
8 km | 266 | 319 | 372 | 425 | 479 | 532 | 585 | 665 | 731 | 798 |
9,65 km | 319 | 383 | 446 | 510 | 574 | 638 | 702 | 798 | 877 | 957 |
11,2 km | 372 | 447 | 521 | 595 | 670 | 744 | 819 | 931 | 1023 | 1117 |
12,8 km | 426 | 510 | 595 | 680 | 766 | 850 | 936 | 1064 | 1170 | 1276 |
14,5 km | 479 | 574 | 670 | 765 | 861 | 957 | 1053 | 1197 | 1316 | 1436 |
16,1 km | 532 | 638 | 744 | 850 | 957 | 1063 | 1170 | 1330 | 1462 | 1595 |
21 km | 697 | 836 | 975 | 1114 | 1254 | 1393 | 1533 | 1742 | 1915 | 2089 |
42,16 km | 1394 | 1672 | 1949 | 2227 | 2507 | 2785 | 3065 | 3485 | 3830 | 4179 |
So how many calories do you burn walking 20 minutes?
If you're walking at a normal pace, you can cover 1.6 kilometers (one mile) in about 17-24 minutes . So, you only have to consult your weight in the chart that we have indicated. You can take the distance of 1.6 km as a reference. Let's take the example of a person who weighs about 72 kg, who takes about 20 minutes to walk 1.6 km. So this person will burn 85 calories walking for 20 minutes at a normal pace.
An 81 kg person will burn 96 calories in the same time. The heavier a person is, the more calories they will burn.
And how many calories are burned walking an hour?
The answer is very easy. As we have seen, the 72 kg person burns about 85 calories in 20 minutes of walking. Since an hour has 60 minutes, you just have to multiply by three. In this case, the 72 kg person will burn 255 calories walking for 1 hour .
And how many calories do you burn walking 1 hour if you weigh 81 kg? The 81 kg person will burn 288 calories walking for 1 hour .
Other variables that influence the calories burned walking
The information in the chart can be very useful as a guide or point of reference. However, it is somewhat simplistic, since many other variables intervene in the burning of calories when walking . For example, the temperature of the environment. On very hot days, many more calories are burned because the effort is greater. Also, when you go for a walk on very cold days, you burn more calories because the body has to work to regulate the temperature.
The unevenness in the terrain also contributes to boosting the burning of calories. Running on a flat surface is not the same as running on slopes. You should know that, on the slopes, the effort is greater. Therefore, the number of calories burned also increases.
*Trick to increase the calories burned walking : As we indicated, the greater the body weight of the person, the more calories burned walking. You can use some objects that add weight to your body, such as weight anklets, a vest, a backpack or some weights. Wear these accessories when you go for a walk to burn some extra calories.
Walking Calorie Calculator Excel
We have seen some examples of calories burned in 20 minutes or an hour of walking. As you can guess, a 90 kg person doesn't even burn 500 calories walking for an hour at a normal pace. What do you think of the numbers? Is this more or less what you expected? The bottom line is that walking helps you lose fat , but you shouldn't rely solely on this activity during your weight loss. To burn at least 500 calories a day you need to walk a minimum of 2 hours a day! For this reason, it is very important to follow a proper nutritional plan and a low-calorie diet to get rid of the fat you want. Replacing the 500 calories of 2 hours of walking with a greasy meal is really easy! Don't throw away your hard work by following a bad nutrition plan.
Another way to estimate your lost calories is to use the walking calorie calculator . The calculator is used online and is very intuitive. This calculator is in English. You will understand it in no time. Also, the tool calculates calories for various activities apart from walking.
In the "Activity" box, you have to select the activity:
- "Slow pace (1-2 mph)": Walk at a slow pace
- "Moderate pace (2-3 mph)" : Walk at a moderate pace
- "Brisk pace (3-5 mph)" : Walking at a brisk pace
- "Hiking": Hiking through the countryside
- "Climbing hills": Climb hills or mountains
- "Stair climbing": Climb stairs
In the box "Body Weight", you have to indicate your body weight in kilos, pounds or "stones".
In the "Duration" box, you have to indicate the time of the activity (in seconds, minutes, hours or days).
- "Seconds"
- "Minutes"
- "Hours"
- "Days"
Finally, press the "Calculate" button to calculate. The tool will tell you the total calories burned . Further down, in the "Calories per Hour" box, it will also indicate the total calories burned in an hour for that activity.
Formula to know how many calories you burn walking
There is also a formula, somewhat more complicated, to estimate the calories burned while walking. The walking calorie calculator in Excel is simpler, but we'll still show you the formula in case you're curious:
These calculation formulas are based on the meters per second that a person travels to obtain the calories burned. Typically, 1.4 m per second is covered by walking at a moderate pace . This would be 3.1 mph (miles per hour). The formula is the following:
• Calories burned per minute = (0.035 X body weight in kg) + ((Speed in m/s ^ 2) / Height in m)) X (0.029) X (body weight in kg)
Do not panic! It is not so difficult! We will break down the formula with an example. Suppose you are 1.6 m tall, weigh 60 kg, and walk at 1.4 meters per second.
- Multiply your body weight in kilograms by 0.035. E.g. 0.035 x 60 = 2.1
- Square your velocity (or speed) in meters per second by multiplying it by itself. E.g. 1.4 x 1.4 = 1.96
- Divide the result by your height in meters. Eg 1.96 ÷ 1.6 = 1.225
- Multiply this last result by 0.029 and by your body weight in kilos. Ex. 1.225 x 0.029 x 1.6 = 0.057
- Add this last result with the first result you calculated. Ex. 0.057 + 2.1 = 2.16
This means that someone your height and weight would typically burn 2,16 calories per minute walking on a flat surface at a speed of 1.4 m/s or 3.1 mph. Standard formulas that only take weight into account would give you an estimated figure of 4 calories burned per minute.
Calories burned walking distance: 5 km, 7 km, 10 km, 15 km and 20 km
If you've followed us this far, you'll know we've seen a chart of calories burned by walking at a moderate pace, a calculator, and a formula. However, many people wonder "how many calories do you burn walking 5 km?", "and how many do you burn 10 km?" . To clarify your doubts, we will help you through another chart with estimates. On this occasion, we will see how many calories an average person burns approximately per kilometer walked.
Distance | calories burned |
1 km | 42-72 |
2 km | 84-144 |
3 km | 126-216 |
4 km | 168-288 |
5 km | 210-360 |
6 km | 252-432 |
7 km | 294-504 |
8 km | 336-576 |
9 km | 378-648 |
10 km | 420-720 |
15 km | 630-1080 |
20 kg | 840-1440 |
How many calories do you burn walking 5 km?
For most people, a 5K walk burns between 210 and 360 calories. Walking 5 km five days a week burns between 1,050 and 1,800 calories. Without changing your diet, you would lose 1/2 kilogram (0.15 kg) to 1/2 kilogram (0.22 kg) of body fat per week.
How many calories does it burn to walk 10 km?
Walking 10 km burns between 420 and 720 calories for most people. Walking 10 km 5 days a week burns between 2,100 and 3,600 calories a week. So if you maintain your eating habits, you can lose 0.3 kg to 1 kg (0.45 lb) of body fat per week.
Burn calories while walking to lose weight
This simple form of exercise has many health benefits. Walking speeds up your metabolism, which increases your body's energy needs. In other words, walking helps burn calories . Anything that moves the body burns calories. We take in energy through food and then passively burn it through bodily activity (breathing or digesting food) and active movement (walking or exercising).
In addition to stimulating our metabolism , walking reduces stress hormones, such as cortisol, which can contribute to weight gain. High cortisol levels can increase abdominal fat. Walking not only burns calories, but also helps reduce stress, which can lead to weight loss.
Walking can also improve sleep . When we are sleep deprived, we tend to choose foods that are unhealthy and crave foods that are high in salt and sugar. Walking can help burn off excess energy, as well as relax the mind to facilitate and create a more restful sleep. Walking also supports cardiovascular endurance, strengthens muscles and bones, and helps maintain a healthy weight and lose fat.
How can I burn more calories walking?
If you want to burn more calories walking , the MET (metabolic equivalents) studies that have given us these calorie numbers show a few ways. One way to burn more calories is to walk more miles . Keep in mind that going faster has little effect on the number of calories burned per mile, but it can make a difference in other ways. For example, it allows you to walk more distance in the same amount of time. If you only have 15-30 minutes to walk, going faster is a good strategy.
You can also try other forms of exercise. Running and walking very fast burn more calories per mile. One of the additional benefits Running burns more calories per mile than walking, probably due to the effort of lifting both feet off the ground at the same time during the race. You can burn more calories by adding running intervals to your walking workouts.
When you walk at a fast pace, you use more muscles during a stride compared to a normal walk or jog. As a result, you burn more calories per mile. Adding hills, stairs, or inclines to your walking workout will also burn more calories and increase the intensity of your workout. Plus, you can burn more calories walking with walking poles , which increase the stress on your upper-body muscles during your workout.
You may be tempted to carry weights or use a backpack. These accessories will help you burn more calories. However, you must remember that these objects can put more pressure on your joints and legs. It is better to walk a few more minutes to make up the difference.
If one of your goals is weight control, one way to approach it is to increase your activity level to burn more calories each day. However, you should also consider your dietary needs. You can use a weight loss calculator to see what your calorie goal should be based on your level of physical activity.
Other charts of interest to know how many calories are burned walking at different rates
We have seen charts of the calories burned walking at a normal pace. However, you can increase the walking speed. The following charts show how increasing your walking speed affects your calories burned. Keep in mind that you will burn more calories per mile as you increase your speed, but your body weight will still be the most important factor.
One of the additional benefits of walking faster is that you can walk more than once. If you walk for a certain amount of time, this means that you will burn more calories during your workout.
Calories burned on a brisk walk | ||||||||||
---|---|---|---|---|---|---|---|---|---|---|
Weight (kg) | 45 | 54 | 63 | 72 | 81 | 90 | 100 | 113 | 125 | 136 |
1,6 km | 57 cal. | 68 | 80 | 91 | 102 | 114 | 125 | 142 | 156 | 171 |
3,2 km | 114 | 136 | 159 | 182 | 205 | 227 | 250 | 284 | 313 | 341 |
4,8 km | 170 | 205 | 239 | 273 | 307 | 341 | 375 | 426 | 469 | 512 |
6,4 km | 227 | 273 | 318 | 364 | 409 | 454 | 500 | 568 | 625 | 682 |
8 km | 284 | 341 | 398 | 455 | 512 | 568 | 625 | 710 | 782 | 853 |
9,65 km | 341 | 409 | 477 | 545 | 614 | 682 | 750 | 852 | 938 | 1023 |
11,2 km | 398 | 477 | 557 | 636 | 716 | 795 | 875 | 994 | 1094 | 1194 |
12,8 km | 454 | 546 | 636 | 727 | 818 | 909 | 1000 | 1136 | 1250 | 1364 |
14,5 km | 511 | 614 | 716 | 818 | 921 | 1022 | 1125 | 1278 | 1407 | 1535 |
16,1 km | 568 | 682 | 795 | 909 | 1023 | 1136 | 1250 | 1420 | 1563 | 1705 |
21 km | 744 | 893 | 1041 | 1191 | 1340 | 1488 | 1638 | 1860 | 2048 | 2234 |
42,16 km | 1488 | 1787 | 2083 | 2382 | 2680 | 2976 | 3275 | 3720 | 4095 | 4467 |
The graph above represents a brisk walking pace of 4.0 mph or approximately 15 minutes per 1.6 km (one mile).
Calories burned walking even faster (4.5 mph pace) | ||||||||||
---|---|---|---|---|---|---|---|---|---|---|
Weight (kg) | 45 | 54 | 63 | 72 | 81 | 90 | 100 | 113 | 125 | 136 |
1,6 km | 64 cal. | 76 | 89 | 102 | 115 | 127 | 140 | 159 | 175 | 191 |
3,2 km | 127 | 153 | 178 | 204 | 229 | 255 | 280 | 318 | 350 | 382 |
4,8 km | 191 | 229 | 267 | 305 | 344 | 382 | 420 | 477 | 525 | 573 |
6,4 km | 254 | 306 | 356 | 407 | 458 | 509 | 560 | 636 | 700 | 764 |
8 km | 318 | 382 | 446 | 509 | 573 | 637 | 700 | 796 | 875 | 955 |
9,65 km | 382 | 458 | 535 | 611 | 687 | 764 | 840 | 955 | 1050 | 1145 |
11,2 km | 445 | 535 | 624 | 713 | 802 | 891 | 980 | 1114 | 1225 | 1336 |
12,8 km | 509 | 611 | 713 | 814 | 916 | 1018 | 1120 | 1273 | 1400 | 1527 |
14,5 km | 572 | 688 | 802 | 916 | 1031 | 1146 | 1260 | 1432 | 1575 | 1718 |
16,1 km | 636 | 764 | 891 | 1018 | 1145 | 1273 | 1400 | 1591 | 1750 | 1909 |
21 km | 833 | 1001 | 1167 | 1334 | 1500 | 1668 | 1834 | 2084 | 2293 | 2501 |
42,16 km | 1666 | 2002 | 2334 | 2667 | 3000 | 3335 | 3668 | 4168 | 4585 | 5002 |
The graph above represents a brisk to brisk walking pace, which is 4.5 mph or approximately 13.3 minutes per 1.6 km (one mile).
Calories burned walking at a brisk pace | ||||||||||
---|---|---|---|---|---|---|---|---|---|---|
Weight (kg) | 45 | 54 | 63 | 72 | 81 | 90 | 100 | 113 | 125 | 136 |
1,6 km | 73 cal. | 87 | 102 | 116 | 131 | 146 | 160 | 182 | 200 | 218 |
3,2 km | 145 | 175 | 204 | 233 | 262 | 291 | 320 | 364 | 400 | 436 |
4,8 km | 218 | 262 | 305 | 349 | 393 | 437 | 480 | 545 | 600 | 655 |
6,4 km | 291 | 349 | 407 | 466 | 524 | 582 | 640 | 727 | 800 | 873 |
8 km | 364 | 437 | 509 | 582 | 655 | 728 | 800 | 909 | 1000 | 1091 |
9,65 km | 436 | 524 | 611 | 698 | 785 | 873 | 960 | 1091 | 1200 | 1309 |
11,2 km | 509 | 611 | 713 | 815 | 916 | 1019 | 1120 | 1273 | 1400 | 1527 |
12,8 km | 582 | 698 | 814 | 931 | 1047 | 1164 | 1280 | 1454 | 1600 | 1746 |
14,5 km | 654 | 786 | 916 | 1048 | 1178 | 1310 | 1440 | 1636 | 1800 | 1964 |
16,1 km | 727 | 873 | 1018 | 1164 | 1309 | 1455 | 1600 | 1818 | 2000 | 2182 |
21 km | 952 | 1144 | 1334 | 1525 | 1715 | 1906 | 2096 | 2382 | 2620 | 2858 |
42,16 km | 1905 | 2287 | 2667 | 3050 | 3430 | 3812 | 4192 | 4763 | 5240 | 5717 |
This chart represents a brisk walking pace of 5.0 mph or approximately 12 minutes per 1.6 km (one mile).
Frequently asked questions about how many calories do you burn walking
To finish, we will answer some common questions about burning calories during walks. As you already know, burning more or less calories depends on your weight, the intensity of the exercise or the slopes on the ground, among other circumstances. Even so, we will try to give you some general clarifications for these questions that, perhaps, you have also asked yourself.
How many calories do you burn walking for half an hour?
A 30-minute walk burns between 100 and 175 calories. Someone who weighs 54.5 kg and walks for 30 minutes at 4.8 km per hour will burn 100 calories, while someone who weighs 95 kg will burn 175 calories at the same rate.
We explain to you that a person walking at a normal pace can cover a mile (1.6 km) in about 20 minutes. Therefore, you only have to go to the chart that we show you to search for "1.6 km" and your approximate weight. Let's remember that the 72 kg person was able to burn about 85 calories walking at a normal pace in 20 minutes. Therefore, to calculate the calories burned in half an hour (30 minutes), you only have to follow a rule of three.
20 min - 85 cal.
30 min - "x cal."
20x = 85 * 30
20x = 2550
x = 2550/20
x = 127,5 cal.
To know how many calories it burns to walk 30 minutes , you just have to multiply 85 cal. x 30 minutes and divide the result by 20 minutes to make the rule of three. The result is that the 72 kg person burns 127.5 calories walking for half an hour at a normal pace. Based on the reference of 1.6 km (20 minutes) and find your weight in the chart. You can use the rule of three to calculate your calories burned in different walking times: 45 minutes, 90 minutes, 120 minutes...
How many calories does walking burn for 1 hour?
A 60 minute walk burns 200 to 350 calories. Someone who weighs 54.5 kg and walks for 60 minutes at 4.8 km per hour will burn 200 calories, while someone who weighs 95 kg will burn 350 calories at the same rate.
Again, you can go to our chart and refer to how many calories are burned by walking for 20 minutes . Find your approximate body weight and see how many calories you would burn walking 1 mile at a normal pace. Multiply the number of calories by three to get the total calories burned for a full hour of walking (60 minutes).
For example, a 90 kg person burns about 106 calories walking 1.6 km at a normal pace (it will take about 20 minutes to complete this journey). Do the calculation (106 x 3), which will yield a result of 318 calories burned after walking for an hour.
How many calories do you burn walking for 2 hours?
The 2 hour or 120 minute walk can burn between 400 and 700 calories. A 54.5 kg person walking for two hours at 3 miles per hour will burn 400 calories, while another 95 kg person will burn 750 calories walking at the same pace.
If you want to know how many calories it burns to walk 2 hours at a normal pace according to your body weight, simply find your approximate body weight in the chart and see how many calories you would burn walking 1.6 km (20 minutes at a normal pace). Multiply the calories x 6.
For example, the 90 kg person burns 106 calories walking 1.6 km (20 minutes). In 2 hours of walking, the person will have burned a total of 636 calories.
How many calories do you burn walking one kilometer?
Walking a kilometer burns between 42 and 72 calories at a moderate pace and depending on the person's weight.
How many calories are burned walking 10,000 steps?
The answer is 10,000 steps burns 500 calories . The goal of taking 10,000 steps a day is obtained by extrapolating it. The caloric effect of 10,000 steps each day for 7 days is about 3,500 calories . This is the number of calories needed to burn one kilogram of fat .
The actual amount varies from person to person based on weight, intensity, and stride length, factors that also affect other activities such as skiing. The best way to measure calories burned is to wear a fitness tracker.
And how many calories are burned walking 6000 steps?
Taking 6,000 steps burns about 300 calories . Again, the amount would depend on the weight of the person, the intensity and length of the steps.
Are there other ways to know how many calories are burned by walking?
Fortunately, you can try weight loss apps and fitness trackers, which allow you to calculate the approximate number of calories burned during a given workout or day. For example, you can use smart watches or Fitness smartwatches , which usually incorporate this function. The percentage of macronutrients, micronutrients, and calories varies from person to person based on goals, activity level, and health status. Tracker bracelets or watches are great tools because they help you stay on top of your food choices and understand which macronutrients and micronutrients you're looking for, which can make a big difference in weight loss.
We recommend getting a FitBit or wearing an Apple Watch , which track a variety of health metrics like calories burned, steps taken, water intake, and more. Other useful apps for tracking steps and calories are Map My Run, MyFitnessPal, Strava, and RunKeeper .
You should not put too much emphasis on the number of calories burned while walking. If you are awake and moving your body, you will experience the many physical and mental benefits of walking.
We hope you have learned and enjoyed the different ways of knowing how many calories you burn walking . Did you find the calculator useful ? The key to burning calories through exercise is to find something you enjoy and do it consistently. Although the numbers seem small, they add up. If you like to walk the dog or walk during your breaks at work feels appropriate, you are more likely to do it and keep doing it. If this is your first time exercising or walking, it may help to talk to your doctor first. He can check your fitness level and medical history, and tell you how far to walk when you start.