How Many Calories Does Walking Burn?


A walk is a perfect form of cardiovascular exercise, which is very good for our health. We can walk on a treadmill to track the speed and pace of our walking. Walking in a treadmill is a good exercise which we can easily do at home.

It is inexpensive, as well. Walking helps us to lose our body weight as well as develop our cardio health at the same time. If we are planning for losing weight and calories from our body, walking in the treadmill, we are one of the best options for us.

However, the period, pace, speed will depend on our collection, and our aim of walking as everyone’s body and health condition is different from others’.

The Number of Calories that burn while we walk


Everyone’s physique is different from others. So we should plan the walking-related factors (speed, pace, time) depending on our frame and health condition.

There are some basic rules from which we can find out the number of calories burned during our walking. These basic rules depend on our walking speed and weight. Some of the basic rules are as follows:

The following calculation is useful when it’s a flat walk as walking in a flat surface

For those people whose weight is near about 130 lbs:

  • Walking for two mph, they will lose 148 calories
  • Walking for 2.5 mph, they will lose 177 calories
  • Walking for three mph, they will lose 195 calories
  • Walking for 3.5 mph, they will lose 224 calories
  • Walking for four mph, they will lose 295 calories

For those people whose weight is near about 155 lbs:

  • Walking for two mph, they will lose 176 calories
  • Walking for 2.5 mph, they will lose 211 calories
  • Walking for three mph, they will lose 232 calories
  • Walking for 3.5 mph, they will lose 267 calories
  • Walking for four mph, they will lose 352 calories

For those people whose weight is near about 180 lbs:

  • Walking for two mph, they will lose 204 calories
  • Walking for 2.5 mph, they will lose 245 calories
  • Walking for three mph, they will lose 270 calories
  • Walking for 3.5 mph, they will lose 311 calories
  • Walking for four mph, they will lose 409 calories

For those people whose weight is near about 205 lbs:

  • Walking for two mph, they will lose 233 calories
  • Walking for 2.5 mph, they will lose 279 calories
  • Walking for three mph, they will lose 307 calories
  • Walking for 3.5 mph, they will lose 354 calories
  • Walking for four mph, they will lose 465 calories

There is another calculation which is useful for uphill walking. Uphill working burns out much more calories than flat surface walking:

  • For those people whose weight is near about 130 lbs.: Walking for 3.5 mph in flat surface burns 244 calories whereas uphill walking in the same mph burns out 354 calories
  • For those people whose weight is near about 155 lbs.: Walking for 3.5 mph in flat surface burns 267 calories whereas uphill walking in the same mph burns out 422 calories
  • For those people whose weight is near about 180 lbs.: Walking for 3.5 mph in flat surface burns 311 calories whereas uphill walking in the same mph burns out 490 calories
  • For those people whose weight is near about 205 lbs.: Walking for 3.5 mph in flat surface burns 354 calories whereas uphill walking in the same mph burns out 588 calories

May you check: Benefits Of Running Everyday

Calculator


There are many calorie burn calculators available online. Along with walking speed and weight, these calculator considers our Basal Metabolic Rate (BRM) which depends on our weight, age, height and sex; the intensity of exercise (METs) and exercise session duration.

The calculation is Burned calories = MET/24*hour*BMR.

As example:

GenderAgeWeightHeightBMRWalking TimeWalking speedCalories burned
Woman35150 pounds5 feet 5 inches1,43760 minutes3 mph(3.5 METs)210 calories
Man 35200 pounds5 feet 10 inches168660 minutes3 mph(3.5 METs)246 calories

Process of increasing calories burned


Calories burned to depend on many other things other than weight and pace, which are as follows:

  1. Incline walking can increase calorie burn. A treadmill is a perfect option for incline walking at a particular speed and incline.
  2. As walking in weekdays is complicated so we can walk for a longer time in the weekend to lose more calories.
  3. Having a weighted backpack while walking can also gear up the calorie burn.
  4. For increasing calorie burn we can make a plan with a combination of walking and jogging both.
  5. We should take an interval after a specific period for maintaining a brisk speed.

Continuous Motivation


We should always keep ourselves motivated. For that we can use a pedometer or mobile application which counts the time, distance covered, steps etc. of our day to day walking. If we walk in the treadmill, we can also write down the pace, time etc. in a diary or excel sheet. We can feel motivated looking back to these staff.

The place of walking is also important. We can either walk in our neighborhood or use a treadmill to walk at home. There are some apps and tools which can help to find out the place of walking.

May You check More:

Last Updated on August 31, 2020

Edwin Ingram

Back to top