June 18, 2024
Health & Fitness

How Many Calories Do You Burn By Walking?


With its many health advantages and no need for specialized equipment or training, walking is one of the easiest and most accessible types of exercise. Every step you take helps burn calories and improve your general health, whether you’re walking to work, strolling through a park, or hiking on a beautiful trail. This post will discuss the numerous advantages of walking for weight loss and general health, as well as the amount of calories it can burn and the variables that affect it. The number of calories burned while walking depends on several factors, including your body weight, walking speed, duration, and terrain. On average, a person burns approximately 100 calories per mile walked. However, this number can vary widely based on individual factors and walking conditions.

Factors Influencing Calorie Expenditure:

1. Body Weight

Body weight plays a significant role in determining calorie expenditure during physical activities such as walking. While the amount of energy expended during exercise is influenced by various factors, including exercise intensity, duration, and individual fitness level, body weight is among the most influential determinants of calorie burn.
When it comes to walking, individuals with a higher body weight typically burn more calories than those with a lower body weight. This is because it requires more energy to move a larger body mass against gravity, resulting in increased energy expenditure. Essentially, the more weight a person carries, the more effort their muscles must exert to propel themselves forward with each step.
The relationship between body weight and calorie expenditure during walking can be understood through the concept of metabolic equivalents (METs). METs represent the amount of oxygen consumed and energy expended during physical activity relative to rest. Walking at a moderate pace typically corresponds to around 3-6 METs, depending on factors such as speed and incline. However, the calorie expenditure associated with a given MET value varies based on an individual’s body weight.
Research has shown that for a given distance or duration of walking, individuals with a higher body weight expend more calories than those with a lower body weight. For example, a 200-pound person may burn more calories walking a mile than a 150-pound person, even if they walk at the same pace. This is because the heavier individual’s body requires more energy to perform the same amount of work, resulting in greater calorie expenditure.
It’s important to note that while body weight influences calorie burn during walking, it is not the only factor at play. Other factors, such as walking speed, terrain, incline, and individual fitness level, also affect energy expenditure. For example, walking uphill or at a faster pace requires more effort and therefore burns more calories, regardless of body weight.
Additionally, muscle mass plays a role in calorie expenditure during walking and other forms of exercise. Individuals with a higher proportion of lean muscle mass tend to have a higher metabolic rate and burn more calories at rest and during physical activity than those with a lower muscle mass.
Overall, body weight is a significant factor influencing calorie expenditure during walking. Heavier individuals typically burn more calories due to the increased energy required to move their larger body mass. However, it’s essential to consider other factors such as walking speed, terrain, and muscle mass when determining overall energy expenditure during exercise. Regardless of body weight, regular physical activity like walking offers numerous health benefits and is an essential component of a healthy lifestyle.

2. Walking Speed

Walking speed is a key determinant of calorie expenditure during walking, with faster speeds typically resulting in higher energy expenditure. While any form of walking offers numerous health benefits, including improved cardiovascular fitness, muscle strength, and mood, increasing walking speed can further enhance these benefits and optimize calorie burn.
The relationship between walking speed and calorie expenditure can be understood through the concept of metabolic equivalents (METs). METs represent the amount of energy expended during physical activity relative to rest, with one MET equivalent to the energy expended at rest. Walking at a brisk pace typically corresponds to a higher MET value than walking at a slower pace, indicating greater energy expenditure.
Research has shown that walking at a brisk pace, defined as walking at a speed of 3 to 4.5 miles per hour or faster, can significantly increase calorie burn compared to walking at a slower pace. For example, a person weighing 155 pounds may burn approximately 167 calories per hour walking at a moderate pace of 3 miles per hour, but could burn around 223 calories per hour walking at a brisk pace of 4.5 miles per hour.
Incorporating intervals of faster walking or power walking into a walking routine can further boost calorie burn and cardiovascular fitness. Interval training involves alternating between periods of higher-intensity exercise, such as fast walking or jogging, and periods of lower-intensity exercise or rest. This approach not only increases calorie expenditure during the workout but also promotes improvements in aerobic capacity, endurance, and overall cardiovascular health.
One of the reasons faster walking speeds lead to higher calorie expenditure is that they require more energy to overcome air resistance and move the body forward against gravity. As walking speed increases, so does the force exerted by the muscles, resulting in greater energy expenditure and calorie burn. Additionally, walking at a brisk pace engages more muscle groups and increases heart rate and breathing rate, further contributing to increased energy expenditure.
Aside from calorie burn, walking at a brisk pace offers additional health benefits, including improved cardiovascular fitness, reduced risk of chronic diseases such as heart disease and diabetes, and enhanced mood and mental well-being. Brisk walking can also help improve muscle strength and endurance, particularly in the lower body, and promote weight loss and weight management when combined with a balanced diet.


The duration of a walk is a crucial factor in determining calorie expenditure and overall health benefits. While walking for any amount of time offers numerous advantages, including improved cardiovascular fitness, mood enhancement, and stress reduction, longer durations of walking can significantly increase calorie burn and contribute to weight loss and fitness goals.
When it comes to calorie expenditure, the relationship between walking duration and energy expenditure is straightforward: the longer you walk, the more calories you burn. This is because walking is a form of aerobic exercise that engages large muscle groups and requires sustained effort over an extended period. As you walk, your muscles continuously contract and relax, expending energy in the form of calories to propel you forward and maintain movement.
Research has shown that the calorie burn during walking is directly proportional to the duration of the activity. For example, walking for 30 minutes may burn a certain number of calories, while walking for 60 minutes or longer will result in greater energy expenditure. Additionally, longer durations of walking provide more opportunities to accumulate steps and distance, further increasing calorie burn and promoting weight loss and fitness.
Extended walks, such as leisurely hikes or extended walking tours, offer an excellent opportunity to maximize calorie expenditure and reap the benefits of aerobic exercise. These activities typically involve walking for several hours at a moderate pace, covering significant distances and varying terrain. As a result, they provide a comprehensive cardiovascular workout while also engaging the muscles of the lower body and core.
In addition to calorie burn, longer durations of walking offer numerous health benefits that contribute to overall well-being and fitness. Prolonged walking helps improve cardiovascular endurance, strengthen muscles, and increase flexibility and mobility. It also promotes bone health and joint stability, particularly in weight-bearing exercises such as walking.
Furthermore, extended walks offer mental and emotional benefits, including stress reduction, improved mood, and enhanced cognitive function. Spending time outdoors and engaging in physical activity can help alleviate symptoms of anxiety and depression while promoting a sense of calm and relaxation.
Incorporating longer durations of walking into your routine can be achieved through various strategies, such as scheduling regular walks of increasing duration, setting distance goals, or participating in organized walking events or hiking excursions. It’s essential to listen to your body and gradually increase the duration and intensity of your walks to avoid overexertion and injury.


The terrain on which you walk plays a significant role in determining calorie expenditure and overall fitness benefits. While walking on flat, level ground offers a low-impact form of exercise that is accessible to most individuals, walking uphill or on challenging terrain can significantly increase calorie burn, engage additional muscles, and enhance overall fitness.
When walking on flat, level ground, the body expends less energy compared to walking on uphill terrain or uneven surfaces. This is because walking on flat ground requires minimal effort to maintain forward motion and balance. The muscles primarily responsible for propelling the body forward, such as the quadriceps, hamstrings, and calf muscles, are engaged to a lesser extent, resulting in lower energy expenditure and calorie burn.
In contrast, walking uphill or on challenging terrain requires more energy and effort due to the increased resistance and gravitational forces encountered. When walking uphill, the body must work against gravity to overcome the incline, requiring greater muscle activation and energy expenditure. Muscles throughout the lower body, including the quadriceps, glutes, and calves, are recruited to a higher degree to push the body upward and maintain forward progress.
Additionally, walking on uneven terrain, such as trails, hillsides, or sandy beaches, further increases the demand placed on the muscles and energy systems. Uneven surfaces require greater stabilization and balance, engaging core muscles, stabilizing muscles, and smaller stabilizer muscles throughout the body. This results in a more comprehensive and dynamic workout that targets a broader range of muscle groups and promotes functional strength and stability.
The increased effort required when walking on challenging terrain leads to higher calorie expenditure and greater cardiovascular demands, making uphill and uneven terrain walking more effective for improving overall fitness and burning calories. Research has shown that walking uphill or on challenging terrain can increase calorie burn by up to 50% compared to walking on flat ground at the same speed.

Benefits of Walking for Weight Loss and Overall Health:

  • Weight Loss: Walking is an effective form of exercise for weight loss and weight management. By burning calories and increasing energy expenditure, walking can create a calorie deficit that promotes fat loss and helps maintain a healthy weight.
  • Improved Cardiovascular Health: Walking is a cardiovascular exercise that strengthens the heart and improves circulation. Regular walking can lower blood pressure, reduce cholesterol levels, and decrease the risk of heart disease and stroke.
  • Increased Muscle Tone and Strength: Walking engages muscles throughout the body, including the legs, glutes, core, and upper body. Over time, walking can help improve muscle tone, strength, and endurance, leading to better overall fitness and functional mobility.
  • Enhanced Mental Well-Being: Walking has numerous mental health benefits, including reduced stress, anxiety, and depression. The rhythmic motion of walking, combined with exposure to nature and fresh air, can improve mood, boost energy levels, and enhance overall well-being.
  • Joint Health and Mobility: Walking is a low-impact exercise that is gentle on the joints, making it suitable for individuals of all ages and fitness levels. Regular walking can help improve joint health, reduce stiffness, and increase flexibility and mobility, particularly in the hips, knees, and ankles.


Walking is a simple yet powerful form of exercise that offers numerous benefits for weight loss, cardiovascular health, muscle strength, mental well-being, and overall fitness. By incorporating walking into your daily routine and setting realistic goals for duration, intensity, and frequency, you can enjoy the many health benefits of walking and take important steps toward achieving your fitness and weight loss goals.