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PSA: Not every workout has to be super intense. You absolutely do not have to be hard on your body to burn calories. In fact, simply going for a walk is a great way to stay in shape. While you may have a wearable that tracks your steps and distance, many don’t tell you how many calories you burned while walking—and even if yours does, you might be wondering just how accurate that calorie count actually is.
When it comes to knowing how many calories you burn walking a mile, there’s a general estimate that’s been well-established, but fitness experts say that there are key factors that play into what the exact calorie burn is for you. Here’s how to have a better idea of how many calories you personally burn walking each mile. Plus, ways to up the calorie burn even more.
How many calories walking one-mile burns
Michele Stanten, a walking coach, ACE-certified fitness instructor, and co-author of The Walking Solution, says that in general, a person burns 100 calories walking (or running) a mile. But she says this number can vary greatly from person to person. Stanten explains that two major factors that affect how many calories someone burns by walking are how much they weigh and their pace.
“The more you weigh, the more calories you burn walking because it requires more energy to move your body,” Stanten explains. Similarly, with pace, a quick pace makes the body work harder than a slow pace; it requires more energy. “Your level of fitness also affects how many calories you burn walking,” saysNoelle McKenzie, a personal trainer and co-founder of Leading Edge. “The better cardiovascular shape you're in, the less calories you burn because your body will be more efficient with its calories due to the fact that it's already used to this type of activity.” McKenzie says the terrain you’re walking is a factor too. “If you're walking on an incline such as hills it requires more work so this will also burn more calories,” she says.
Related: Here Are 16 Ways To Lose Weight Safely and Effectively
The below chart breaks down how many calories per mile someone burns, depending on their weight and pace based on calculations from Omni’s calorie calculator:
If you weigh 100 pounds:
- Walking one mile at a moderate pace of 3.5 mph: 60 calories burned
- Walking one mile at a fast pace of 4.5 mph: 67 calories burned
- Walking one mile at a moderate pace of 3.5 mph uphill: 73 calories
- Walking one mile at a fast pace of 4.5 mph uphill: 83 calories burned
If you weigh 130 pounds:
- Walking one mile at a moderate pace of 3.5 mph: 77 calories burned
- Walking one mile at a fast pace of 4.5 mph: 87 calories burned
- Walking one mile at a moderate pace of 3.5 mph uphill: 95 calories burned
- Walking one mile at a fast pace of 4.5 mph uphill: 108 calories burned
If you weigh 160 pounds:
- Walking one mile at a moderate pace of 3.5 mph: 96 calories burned
- Walking one mile at a fast pace of 4.5 mph: 108 calories burned
- Walking one mile at a moderate pace of 3.5 mph uphill: 117 calories burned
- Walking one mile at a fast pace of 4.5 mph uphill: 132 calories burned
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