Walking Walking for Weight Loss How Many Calories Do You Burn Walking Per Mile? By Wendy Bumgardner 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 Updated on October 21, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT 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 Print Verywell Table of Contents View All Table of Contents Calories at a Typical Walking Pace Calories Burned on a Brisk Walk Calories Burned at Faster Speeds Other Ways to Track Calories Burned How to Burn More Calories If you are like most people, you may be wondering how many calories you burn walking one mile and if your walking speed plays a role—especially if you are someone who walks on a consistent basis. When it comes to burning calories while walking, your weight and the distance you walk are the biggest factors in determining how many calories you burn. A good rules of thumb is that 180-pound person will burn about 100 calories when walking one mile and a 120-pound person will burn 65 calories walking one mile. Below you can 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. Read on to learn more about how many calories you burn walking a mile or more. Calories at a Typical Walking Pace Most people walk at a typical walking pace. This pace is generally how fast you would walk while walking your dog or walking with a friend or partner. This pace is the natural walking speed you fall into when going for a walk without attempting to walk fast. To determine how many calories you are burning using the chart below, find your average weight at the top and the number of miles you walked on the left. This will show you the number of calories you burn when walking one mile or more. [The last two figures in the table are the 13.1-mile half-marathon distance and the 26.2-mile marathon distance.] Calories Burned at a Typical Walking Pace 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 This chart represents a typical walking pace of 2.5 to 3.5 mph or a pace of 17 to 24 minutes per mile. Calories Burned on a Brisk Walk To see the effects of taking your walking speed up to brisk walking pace, check out the chart below. Keep in mind, you will burn more calories per mile as you increase your speed, but the biggest factor will still be how much you weigh. One additional 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 on a Brisk Walk 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 This chart represents a brisk walking pace of 4.0 mph or about 15 minutes per mile. Calories Burned at Faster Speeds If you typically walk at a faster speed, here are some additional charts to help you determine how many calories you are burning. One provides information on a 4.5 mph walking pace (13.3 minutes per mile); and the other provides information on a 5.0 mph walking pace (12 minutes per mile). Once you get to higher rates of exertion, you will be close to jogging or even running. Calories Burned at a 4.5 mph Pace 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 This chart represents a brisk to vigorous walking pace of 4.5 mph or about 13.3 minutes per mile. Calories Burned at a Vigorous Pace 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 This chart represents a vigorous walking pace of 5.0 mph or about 12 minutes per mile. Other Ways to Track Calories Burned 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. You also can use a fitness tracker, to calculate the calories burned by step counts, keeping in mind that a mile is an average of 2,000 to 2,400 steps, depending on your height and stride length. Or, you can use the calculator below to determine the number of calories you are burning based on your activity. 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. One way to burn more calories is by walking more miles. Keep in mind that going faster has little effect on the calories burned per mile, but it can make a difference in other ways. For instance, you will 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. You also can try other forms of movement. 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. This results in burning more calories per mile. Adding hills, stairs, or treadmill incline to your walking workout will burn also will 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. You might be tempted to carry weights or put on a weighted backpack to help you burn more calories. But you should remember that this might put more strain on your joints and feet. It is better to walk a couple of extra minutes to make up the difference instead. If weight management is one of your goals, one way to address that is to increase your activity to burn more calories each day. But you also will need to consider your nutritional needs as well You can use a weight loss calculator to see what your calorie goal should be depending on how physically active you are. A Word From Verywell The key to burning more calories with physical activity is finding something you enjoy and doing 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. That said, if you are new to exercise or walking, you may benefit from speaking with a healthcare provider first. They can review your fitness level and your medical history and let you know how much walking you should do when starting out. Walking Workout Plan for Weight Loss 1 Source 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. By Wendy Bumgardner Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookies Settings Accept All Cookies