Calculate calories burned while walking based on your weight, distance, time, and walking speed. Get accurate estimates using MET values for different walking intensities.
Walking speed significantly impacts calorie expenditure. This table shows estimated calories burned per hour for different body weights and walking speeds.
| Walking Speed | MET | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|---|
| 2.0 mph (Slow) | 2.5 | 148 cal/hr | 176 cal/hr | 204 cal/hr | 233 cal/hr |
| 2.5 mph (Casual) | 3.0 | 177 cal/hr | 211 cal/hr | 245 cal/hr | 279 cal/hr |
| 3.0 mph (Moderate) | 3.5 | 207 cal/hr | 246 cal/hr | 286 cal/hr | 326 cal/hr |
| 3.5 mph (Brisk) | 4.3 | 254 cal/hr | 302 cal/hr | 351 cal/hr | 400 cal/hr |
| 4.0 mph (Fast) | 5.0 | 295 cal/hr | 352 cal/hr | 409 cal/hr | 465 cal/hr |
| 4.5 mph (Very Fast) | 6.3 | 372 cal/hr | 443 cal/hr | 515 cal/hr | 586 cal/hr |
Note: Calorie burn increases with both speed and body weight. A 180 lb person walking at 4 mph burns twice as many calories as walking at 2 mph.
Key Insight:
Running burns about 36% more calories per mile than walking, but walking is sustainable for longer durations and has lower injury risk. For weight loss, consistency matters more than intensity.
Baseline calorie burn. Ideal for beginners and recovery walks. Consistent pace is easy to maintain.
Burns 25% more calories than flat walking. Common on treadmills and gentle hills. Increases glute and hamstring engagement.
Burns 50% more calories. Significantly increases cardiovascular demand. Excellent for building leg strength and endurance.
Doubles calorie burn compared to flat walking. Approaches running intensity without the impact. Hiking steep trails provides this benefit naturally.
Sand, grass, trails: +10-20% calories
Unstable surfaces require more muscle engagement for balance and stability, increasing energy expenditure.
Backpack/weighted vest: +5-15% calories
Adding 10-20 lbs increases calorie burn. Useful for hiking or rucking training. Ensure proper form to avoid injury.
Or combine with 250 calorie diet reduction for 50 minutes/day walking
More sustainable approach for long-term weight management
Realistic Approach:
Combine walking with modest calorie reduction (250-500 cal/day) for sustainable weight loss. Walking alone requires significant time commitment. Focus on consistency over intensity.
Walk at 3.5-4.5 mph (brisk to fast pace). Aim for 100-120 steps per minute. You should be slightly breathless but able to talk.
Alternate 2 minutes fast walking with 1 minute moderate pace. Increases average calorie burn by 15-20% compared to steady pace.
Walk uphill or use treadmill incline (5-10%). Doubles calorie burn without increasing speed. Builds leg strength simultaneously.
Engage core, pump arms, take longer strides. Good posture increases efficiency and calorie burn by 5-10%.
Extend duration rather than just increasing intensity. Longer walks (60+ minutes) tap into fat stores more effectively.
Wear weighted vest (5-10% body weight) or carry light hand weights. Increases calorie burn by 10-15% but maintain proper form.
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