How Many Calories Does Walking Burn Per Mile?

Burn Calories for Weight Loss

Women walking outside
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Walking is a calorie-burning activity. A regular brisk walking workout can help you maintain a healthy weight, prevent or manage health conditions, strengthen your bones and muscles, and improve your mood, balance, and coordination. The faster, farther, and more frequently you walk, the greater the benefits.

How Many Calories Does Walking Burn?

Your weight and the distance you walk determine the energy calories burned while walking.

Walking speed matters less than the distance you walk and how much you weigh. A rule of thumb is 100 calories per mile are burned for an 180-pound person and 65 calories per mile for a 120-pound person. A mile is an average of 2,000 steps.

Calories Burned Per Mile by Walking

Speed/Pounds100 lb120 lb140 lb160 lb180 lb200 lb220 lb250 lb275 lb300 lb
2.0 mph57 cal68 cal80 cal91 cal102 cal114 cal125 cal142 cal156 cal170 cal
2.5 mph5565768798109120136150164
3.0 mph5364748595106117133146159
3.5 mph5262738394104114130143156
4.0 mph57688091102114125142156170
4.5 mph647689102115127140159175191
5.0 mph7387102116131145160182200218

Calculator - Walking Calories Burned by Miles Walked: See how many calories you will burn at distances from 1 mile to 10 miles, plus half marathon and marathon distances at different walking speeds from slow to fast.

If you can achieve the speed of walking a mile in 13 minutes or less, you will burn more calories per mile.

But for most beginning walkers, it is best to increase the distance you walk before working on speed.

Notes About the Walking Calories per Mile Chart

The calculator and chart of calories burned per mile is based on MET research—metabolic equivalents of various activities. The rate of calories burned was measured while people engaged in these activities.

People often wonder how you might burn more calories per mile at very slow speeds. This is because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Your body walks more efficiently at moderate speeds.

Meanwhile, at very high walking speeds, faster than what is listed on this chart, you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running can burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

Are You Burning Enough Calories to Lose Weight?

To lose weight, you need to increase your activity to burn more calories each day and/or eat fewer calories each day. Start with knowing how many calories your body burns per day just in maintaining your current weight, using this basal metabolic rate calculator.

How Can You Burn a Pound of Fat?

A pound of fat equals 3,500 calories. To lose one pound a week, you will need to burn 3,500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires burning 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 it with 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.


Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Medicine & Science in Sports & Exercise. 2011;43(8):1575-1581. doi:10.1249/mss.0b013e31821ece12. 

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