Walking Walking for Weight Loss How Many Calories Do You Burn Walking Per Mile? By Wendy Bumgardner facebook twitter Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Learn about our editorial process Wendy Bumgardner Reviewed by Reviewed by Tara Laferrara, CPT on October 31, 2019 Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Tara Laferrara, CPT Updated on December 12, 2019 Print Verywell Table of Contents View All Table of Contents Calories Burned Per Mile Other Ways to Track Calories How to Burn More Calories Are You Burning Enough Calories? Do you want to know how many calories you burn walking one mile, two miles, or more? How much does your walking speed matter? Your weight and the distance you walk are the biggest factors in how many calories you burn while walking. A rule of thumb is that about 100 calories per mile are burned for a 180-pound person and 65 calories per mile are burned for a 120-pound person. Your walking speed matters less. Use these charts to learn how many calories you are burning on your walk, depending on your weight and pace for various distances from one mile to the marathon distance of 26.2 miles. First, take a look at the calories you would burn per mile at a typical walking pace you'd enjoy while taking a healthy walk or walking your dog. This pace is the natural one you'd assume when just going for a walk without attempting to walk fast. Calories Burned Walking 2.5 to 3.5 mph by Miles and Weight (Pace of 17 to 24 Minutes per Mile or 10 to 14 Minutes per Kilometer) Weight (lbs) 100 120 140 160 180 200 220 250 275 300 Mile 1 53 cal. 64 74 85 96 106 117 133 146 160 Mile 2 106 128 149 170 191 213 234 266 292 319 Mile 3 160 191 223 255 287 319 351 399 439 479 Mile 4 213 255 298 340 383 425 468 532 585 638 Mile 5 266 319 372 425 479 532 585 665 731 798 Mile 6 319 383 446 510 574 638 702 798 877 957 Mile 7 372 447 521 595 670 744 819 931 1023 1117 Mile 8 426 510 595 680 766 850 936 1064 1170 1276 Mile 9 479 574 670 765 861 957 1053 1197 1316 1436 Mile 10 532 638 744 850 957 1063 1170 1330 1462 1595 Mile 13.1 697 836 975 1114 1254 1393 1533 1742 1915 2089 Mile 26.2 1394 1672 1949 2227 2507 2785 3065 3485 3830 4179 Those last two figures are the 13.1-mile half-marathon distance and the 26.2-mile marathon distance. Calories Burned Per Mile Now see the effects of taking your walking speed up to brisk walking paces of 4 mph or more. You will burn more calories per mile as you increase your speed, but the biggest factor will still be how much you weigh. One benefit of walking faster is that you can walk farther in the same amount of time. If you walk for a set amount of time, that will mean burning more calories during an exercise session. Calories Burned Walking 4.0 mph by Miles and Weight (Pace of 15 Minutes per Mile or 9 Minutes per Kilometer) Weight (lbs) 100 120 140 160 180 200 220 250 275 300 Mile 1 57 cal. 68 80 91 102 114 125 142 156 171 Mile 2 114 136 159 182 205 227 250 284 313 341 Mile 3 170 205 239 273 307 341 375 426 469 512 Mile 4 227 273 318 364 409 454 500 568 625 682 Mile 5 284 341 398 455 512 568 625 710 782 853 Mile 6 341 409 477 545 614 682 750 852 938 1023 Mile 7 398 477 557 636 716 795 875 994 1094 1194 Mile 8 454 546 636 727 818 909 1000 1136 1250 1364 Mile 9 511 614 716 818 921 1022 1125 1278 1407 1535 Mile 10 568 682 795 909 1023 1136 1250 1420 1563 1705 Mile 13.1 744 893 1041 1191 1340 1488 1638 1860 2048 2234 Mile 26.2 1488 1787 2083 2382 2680 2976 3275 3720 4095 4467 Calories Burned Walking 4.5 mph by Miles and Weight (Pace of 13.3 Minutes per Mile or 8 Minutes per Kilometer) Weight (lbs) 100 120 140 160 180 200 220 250 275 300 Mile 1 64 cal. 76 89 102 115 127 140 159 175 191 Mile 2 127 153 178 204 229 255 280 318 350 382 Mile 3 191 229 267 305 344 382 420 477 525 573 Mile 4 254 306 356 407 458 509 560 636 700 764 Mile 5 318 382 446 509 573 637 700 796 875 955 Mile 6 382 458 535 611 687 764 840 955 1050 1145 Mile 7 445 535 624 713 802 891 980 1114 1225 1336 Mile 8 509 611 713 814 916 1018 1120 1273 1400 1527 Mile 9 572 688 802 916 1031 1146 1260 1432 1575 1718 Mile 10 636 764 891 1018 1145 1273 1400 1591 1750 1909 Mile 13.1 833 1001 1167 1334 1500 1668 1834 2084 2293 2501 Mile 26.2 1666 2002 2334 2667 3000 3335 3668 4168 4585 5002 Calories Burned Walking 5.0 mph by Miles and Weight (Pace of 12 Minutes per Mile or 7.5 Minutes per Kilometer) Weight (lbs) 100 120 140 160 180 200 220 250 275 300 Mile 1 73 cal. 87 102 116 131 146 160 182 200 218 Mile 2 145 175 204 233 262 291 320 364 400 436 Mile 3 218 262 305 349 393 437 480 545 600 655 Mile 4 291 349 407 466 524 582 640 727 800 873 Mile 5 364 437 509 582 655 728 800 909 1000 1091 Mile 6 436 524 611 698 785 873 960 1091 1200 1309 Mile 7 509 611 713 815 916 1019 1120 1273 1400 1527 Mile 8 582 698 814 931 1047 1164 1280 1454 1600 1746 Mile 9 654 786 916 1048 1178 1310 1440 1636 1800 1964 Mile 10 727 873 1018 1164 1309 1455 1600 1818 2000 2182 Mile 13.1 952 1144 1334 1525 1715 1906 2096 2382 2620 2858 Mile 26.2 1905 2287 2667 3050 3430 3812 4192 4763 5240 5717 Other Ways to Track Calories If you walk for a specific time, such 15 minutes or 30 minutes, rather than for a specific distance, you may want to check a chart of walking calories burned by minutes walked and walking pace or use calories burned exercising calculator. If you use a pedometer, you can check a pedometer chart for the calories burned by step counts. A mile is an average of 2,000 to 2,400 steps, depending on your height and stride length. How to Measure Your Steps Per Mile How to Burn More Calories If you want to burn more calories while walking, the metabolic equivalents (MET) research that produced these calorie numbers show some ways to do it. You will burn more calories by walking more miles. Going faster at a walking pace has little effect on the calories burned per mile, but it can make a difference because you'll cover more distance in the same amount of time. If you only have 15 minutes or 30 minutes for walking, then going faster is a good strategy. Running and racewalking burn more calories per mile. Running burns more calories per mile than walking, likely due to the effort of the lift phase, which raises both feet off the ground at the same time during running. You can burn more calories by adding running intervals to your walking workouts. With the racewalking technique, you use more muscles during a stride compared with regular walking or running and that results in burning more calories per mile. Adding hills, stairs, or treadmill incline to your walking workout will burn more calories and add intensity to your workout. You can also burn more calories walking by using fitness walking poles, which add an upper-body muscular effort to your walking workout. As the charts show, you burn more calories per mile by weighing more. You might be tempted to carry weights or put on a weighted backpack. But you should consider that this would put more strain on your joints and feet. It is better to just walk a couple of extra minutes to make up the difference instead. Are You Burning Enough Calories? To lose weight, you need to increase your activity to burn more calories each day and/or eat fewer calories each day. You can use a weight loss calculator to see what your calorie goal should be depending on how physically active you are. A pound of fat equals 3,500 calories. To lose one pound a week, you will need to burn about 500 more calories per day than you eat. You can do this by increasing your calorie-burning activity or by eating fewer calories—or both. It is easier to achieve this goal by combining increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan. A Word From Verywell The key to burning more calories with physical activity is finding something you enjoy and do it consistently. While the numbers look small, they will add up. If you enjoy walking with your dog or it is convenient to walk on your work breaks, you are more likely to do it and keep doing it. To reduce your health risks and maintain fitness, health authorities recommend 10 minutes of brisk walking at a time, three times per day, or a single 30-minute walk per day. By walking a total of 2 to 3 miles per day, you will not only be burning calories, but you also will be boosting your health. Walking Workout Plan for Weight Loss Was this page helpful? Thanks for your feedback! Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 compendium of physical activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-81. doi:10.1249/MSS.0b013e31821ece12 Additional Reading Office of Disease Prevention and Health Promotion. Physical activity guidelines for Americans.