How many calories does walking burn?

The number of calories you burn while walking is influenced by various factors, including your weight, walking speed, duration, and the terrain.

Walking and Calorie Burning

Walking is a great, cost-effective exercise that can aid in weight loss and enhance cardiovascular health.

If you're aiming to shed some pounds, you might wonder how many calories you can burn while walking. The answer isn't straightforward, as it depends on multiple factors.

Calories Burned While Walking

To estimate the calories burned while walking, consider your weight and walking speed.

The table below shows the approximate calories burned per minute based on different walking speeds:

| Walking Speed (mph) | Calories Burned per Minute |

|---------------------|----------------------------|

| 2.0                 | 2.9 to 4.0                 |

| 2.5                 | 3.5 to 4.8                 |

| 3.0                 | 4.0 to 5.6                 |

| 3.5                 | 4.6 to 6.4                 |

| 4.0                 | 5.2 to 7.2                 |

To calculate the total calories burned, multiply the calories for your speed by the minutes you walked. For instance, if you walk at 2 mph, weigh 130 pounds, and walk for 30 minutes, you burn:

\[ 2.9 \, \text{calories} \times 30 \, \text{minutes} = 87 \, \text{calories} \]

Using Calculators

Online calculators often consider more than just weight and pace. They include your basal metabolic rate (BMR), exercise intensity (METs), and the exercise duration. The formula is:

\[ \text{Calories burned} = \text{BMR} \times \frac{\text{METs}}{24} \times \text{hours} \]

For example:

- A 35-year-old female weighing 150 pounds, 5 feet 5 inches tall, with a BMR of 1,437, walking for 60 minutes at 3.0 mph (3.5 METs), burns 210 calories.

- A 35-year-old male weighing 200 pounds, 5 feet 10 inches tall, with a BMR of 1,686, walking for 60 minutes at 3.0 mph (3.5 METs), burns 246 calories.

Increasing Your Calorie Burn  

You can boost your calorie burn by:

- Incorporating hills or inclines in your walking route or on a treadmill.

- Using walking intervals with varying speeds.

- Extending the duration of your walks, especially on weekends.

- Adding jogging intervals to your routine.

Staying Motivated  

Keeping a log of your walking sessions can help you stay motivated. Record your steps, distance, and pace. Apps and tools like pedometers and MapMyWalk can also support your efforts.

Conclusion  

Calorie burn while walking varies based on weight, walking speed, and terrain. You can increase the calories burned by walking up hills, alternating speeds, and incorporating jogging.