How Many Calories Do You Burn By Walking?

Walks are fun and easy exercises that improve physical and mental wellness. It can be done indoors, outdoors, or on an incline treadmill to burn more calories.

The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity aerobic physical activity, 75 minutes of vigorous-intensity aerobic activity, or an equal mix each week for health and disease prevention.

The average quantity of calories burned while walking depends on weight, pace, and distance.41 On average, a 140-pound individual walking at 2.8 mph burns 64 calories each mile, while a 200-pound person burns 87 calories.

Age and terrain (flat sidewalk vs. hill) can also affect calorie burn. How Pace, Weight, and Distance Matter In Weight, distance, and pace determine how many calories you burn walking.

The Compendium of Physical Activity, which many researchers use to assess and classify human physical activity's energy cost, provides walking paces that can be used to compute calorie burn.

According to the Compendium of Physical Activity, a 170-pound person would burn 80 calories walking one mile at a slow pace (2.0 mph), 74 calories at a moderate pace (2.8 mph), 83 calories at a brisk pace (3.5 mph), or 91 calories at a very brisk pace (4 mph).

Tempo and distance can be changed based on movement goals. If you're new to walking for exercise and want to walk briskly, start slow and gradually increase your step count and pace.

Tracking Walking Calories You can wear or utilize several equipment to track your walking calories. Exercise monitors and applications like MapMyWalk and Strava are examples. Wearable smart rings track steps and calories.

Some phones contain a step tracker that measures distance and calories and can connect to a fitness tracker.

A handheld electronic pedometer records your steps as you walk. Pedometers can also track heart rate, calories, and distance. Check company specifications before buying a pedometer to ensure it tracks calories.