Calories Burned Walking To Lose Weight

Here's how to calculate the number of calories burned by walking to lose weight.


Burn more calories by walking up stairs

If you're serious about wanting to lose weight by walking, you'll need to chart the number of calories burned walking.

Whether or not you exercising efforts lead to weight loss, depends on simple arithmetic. Half a kilo/1 lb of body fat equates to 3,500 calories. So, if over a week you burn 3,500 calories more than you take in in food during the same time, you should shed a pound of plumpness.

Calories Burned Walking

Your weight, the speed at which you walk and the distance you cover all have a bearing on the number of calories you use.

The chart below shows how many calories it takes to walk a mile, depending on how much you weigh and the speed you maintain.

At lower speeds you use marginally more calories, because you're not going fast enough to develop a momentum which helps to propel you forward, so your body is having to work a little bit harder with each step.

Once you get the speed up, the number of calories increases, as other muscle groups come into play. Note though, that if you're new to walking or are not yet very fit, it's better to walk for a longer time at a slower rate, than attempt to increase your pace too quickly.

Number of calories burned by walking 1 mile

Speed/Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
2.0mph 57 68 80 91 102 114 125 142 156 170
2.5mph 55 65 76 87 98 109 120 136 150 164
3.0mph 53 64 74 85 95 106 117 133 146 159
3.5mph 52 62 73 83 94 104 114 130 143 156
4.0mph 57 68 80 91 102 114 125 142 156 170
4.5mph 64 76 89 102 115 127 140 159 175 191
5.0mph 73 87 102 116 131 145 160 182 200 218
These figures for calories burned walking come from research by Ainsworth et al, reported in Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine, 2000.

If you'd like to check how many calories are burned during other activities, check our calorie counter

Go from Calories Burned Walking to Aerobic Exercise Program.

Go from Calories Burned By Walking to Types of Aerobic Exercise.

Go from Calories Burned While Walking to Beat Menopause Weight Gain.

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