Walking Calories Burned by Miles

Walking
Walking. Olga Pasaawska/E+/Getty Images

Use this calculator to show how many calories you are burning on your walk, depending on your weight, miles and pace.

You can use these online calculators or check the charts below.

First, let's 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.

Calories Burned Walking 2.5 - 3.5 mph by Miles and Weight
Pace: 17-24 minutes per mile or 10-14 minutes per kilometer

Weight

100 lb

120 lb

140 lb

160 lb

180 lb

200 lb

220 lb

250 lb

275 lb

300 lb

Miles

45 kg

55 kg

64 kg

73 kg

82 kg

91 kg

100 kg

114 kg

125 kg

136 kg

1

53 cal.

64

74

85

96

106

117

133

146

160

2

106

128

149

170

191

213

234

266

292

319

3

160

191

223

255

287

319

351

399

439

479

4

213

255

298

340

383

425

468

532

585

638

5

266

319

372

425

479

532

585

665

731

798

6

319

383

446

510

574

638

702

798

877

957

7

372

447

521

595

670

744

819

931

1023

1117

8

426

510

595

680

766

850

936

1064

1170

1276

9

479

574

670

765

861

957

1053

1197

1316

1436

10

532

638

744

850

957

1063

1170

1330

1462

1595

13.1

697

836

975

1114

1254

1393

1533

1742

1915

2089

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.

Now let's take the pace up to brisk walking paces. These burn more calories per mile as you increase your speed. But the biggest factor will still be how much you weigh.

Calories Burned Walking 4 mph by Miles and Weight
Pace: 15 minutes per mile or 9 minutes per kilometer

Weight

100 lb

120 lb

140 lb

160 lb

180 lb

200 lb

220 lb

250 lb

275 lb

300 lb

Miles

45 kg

55 kg

64 kg

73 kg

82 kg

91 kg

100 kg

114 kg

125 kg

136 kg

1

57 cal.

68

80

91

102

114

125

142

156

171

2

114

136

159

182

205

227

250

284

313

341

3

170

205

239

273

307

341

375

426

469

512

4

227

273

318

364

409

454

500

568

625

682

5

284

341

398

455

512

568

625

710

782

853

6

341

409

477

545

614

682

750

852

938

1023

7

398

477

557

636

716

795

875

994

1094

1194

8

454

546

636

727

818

909

1000

1136

1250

1364

9

511

614

716

818

921

1022

1125

1278

1407

1535

10

568

682

795

909

1023

1136

1250

1420

1563

1705

13.1

744

893

1041

1191

1340

1488

1638

1860

2048

2234

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

100 lb

120 lb

140 lb

160 lb

180 lb

200 lb

220 lb

250 lb

275 lb

300 lb

Miles

45 kg

55 kg

64 kg

73 kg

82 kg

91 kg

100 kg

114 kg

125 kg

136 kg

1

64 cal.

76

89

102

115

127

140

159

175

191

2

127

153

178

204

229

255

280

318

350

382

3

191

229

267

305

344

382

420

477

525

573

4

254

306

356

407

458

509

560

636

700

764

5

318

382

446

509

573

637

700

796

875

955

6

382

458

535

611

687

764

840

955

1050

1145

7

445

535

624

713

802

891

980

1114

1225

1336

8

509

611

713

814

916

1018

1120

1273

1400

1527

9

572

688

802

916

1031

1146

1260

1432

1575

1718

10

636

764

891

1018

1145

1273

1400

1591

1750

1909

13.1

833

1001

1167

1334

1500

1668

1834

2084

2293

2501

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

100 lb

120 lb

140 lb

160 lb

180 lb

200 lb

220 lb

250 lb

275 lb

300 lb

Miles

45 kg

55 kg

64 kg

73 kg

82 kg

91 kg

100 kg

114 kg

125 kg

136 kg

1

73 cal.

87

102

116

131

146

160

182

200

218

2

145

175

204

233

262

291

320

364

400

436

3

218

262

305

349

393

437

480

545

600

655

4

291

349

407

466

524

582

640

727

800

873

5

364

437

509

582

655

728

800

909

1000

1091

6

436

524

611

698

785

873

960

1091

1200

1309

7

509

611

713

815

916

1019

1120

1273

1400

1527

8

582

698

814

931

1047

1164

1280

1454

1600

1746

9

654

786

916

1048

1178

1310

1440

1636

1800

1964

10

727

873

1018

1164

1309

1455

1600

1818

2000

2182

13.1

952

1144

1334

1525

1715

1906

2096

2382

2620

2858

26.2

1905

2287

2667

3050

3430

3812

4192

4763

5240

5717

Burning More Calories 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.

The numbers used in these calculations were determined by research that measured the metabolic equivalents of different physical activities. At a walking pace, speed makes only a minor difference. You will burn more calories by walking more miles.

If you have a set amount of time for your walking workout, then going faster will enable to you cover more mileage in that same time period and therefore burn more calories. Running and racewalking burn a few more calories per mile. In the case of running, you have a lifting component as both feet are off the ground. With racewalking, more muscles are used during a stride.

Source:

Aisnworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. "Compendium of Physical Activities: An update of activity codes and MET intensities." Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.

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