How Many Calories Does Walking Burn per Mile?

See how many calories you can burn walking different distances and speeds

Enjoying a Walk to Burn Calories
WIN-Initiative/Getty Images

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 an 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: 17 to 24 Minutes per Mile (10 to14 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

The 13.1-mile distance is for a half marathon. The 26.2-mile distance is for the marathon.

Do you walk for a specific time, such a 15 minutes or 30 minutes, rather than for a specific distance? Use this chart of walking calories burned by minutes walked and walking pace.

If you use a pedometer, see how to estimate your calories burned by pedometer step counts.

A mile is an average of 2,000 steps.

Calories Burned per Mile at Faster Walking Speeds

Now let's take your walking speed up to brisk walking paces of 4 mph and 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, so you benefit from burning more calories by walking more miles in the same number of minutes.

Calories Burned Walking 4.0 mph by Miles and Weight
Pace: 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: 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: 12 Minutes per Mile or 7.5 Minutes per Kilometer

Weight (lbs)

100

120

140

160

180

200

220

250

275

30

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

How to Burn More Calories While Walking

Not enough? Here's how to burn more calories while walking. The biggest factor in how many calories you burn per mile of walking is your weight rather than your speed. According to the research that produced these numbers, at a walking pace speed makes only a minor difference.

You will burn more calories by walking more miles. Going faster 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. In the case of running, you have a lifting component as both feet are off the ground and that makes a difference. In general, running burns more calories per mile than walking, so if you can add some bursts of running to your workout you can burn more calories. With racewalking, you use more muscles during a stride.

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, adding an upper body component to your walking workout.

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. You can use this 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 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.

A Word From Verywell

The key to burning more calories with physical activity is finding one you will enjoy and do consistently. While you may think 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.

Don't put off going for a pleasant walk thinking you'll be hitting the gym later, only to find that "later" never comes. Find ways to add walking throughout your day. Ten minutes of brisk walking at a time, three times per day, or a single 30-minute walk per day is the amount of exercise recommended for a healthy, active life.

Sources:

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.

Physical Activity Guidelines for Americans. Office of Disease Prevention and Health Promotion Health.gov. https://health.gov/paguidelines/guidelines/.

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