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How Many Calories Do You Burn Walking 

Updated April 2022

A question we are asked very often is how many calories do you burn walking. This depends on three key things:

  1. Your body weight
  2. What speed you walk at
  3. The distance that you walk

67% of the male population and 57% of the female population are overweight according to onaverage.co.uk What that should tell you is the those people eat too many calories per day and that means they will gain weight.

  • On average men are allowed to have 2,500 calories per day
  • On average women are allowed to have 2,000 calories per day

How Many Calories Should you Intake by Age

Age also is a factor in the number of calories you should try to achieve per day

AGE

Calories Allowed

1-3 Years

1,000-1,100

4-8 Years

1,400-1,500

9-13 Years

2,100-2,200

14-18 Years

2,200-2,900

19-30 Years

2,100-2,700

31-50 Years

2,000-2,500

51-70 Years

1,900-2,300

More than 70 Years

1,600-1,900

How Body Weight Impacts Calories Burned When Walking

The simplest way to understand this is that the heavier you are, the more calories you will burn when walking. Just below we have provided some useful information, which you can use to compare body weights.

  • The average man in the UK weighs 83.6 Kg (13.16 stones)
  • The average woman in the UK weighs 70.2 Kg (11 stones)

Below we have shown a table with weight and assumed a normal walking speed of 3 mph covering a distance of a mile.

Weight (KG)

Weight (Stones and Pounds)

Average Calories Burned

70

11 stones

86

80

12 stones 8 lbs

98

90

14 stones 2 lbs

110

100

15 stones 10 lbs

123

The simple fact is that if you are heavier you have more weight to lose and therefore more calories to burn assuming the same walking speed and distance covered. As your weight reduces you still loose weight but just not as much.

How The Speed You Walk at Impacts Calories Burned When Walking

The speed at which you walk also has a major impact on the number of calories that you burn. It is always useful to understand speed when walking. We have shown the impact of speed for a person of average weight.

Average Weight

Speed

Distance

Average Calories Burned

Slow - 2.5 mph

1 mile

88

Normal 3 mph

1 mile

102

Fast/Brisk 3.5 mph

1 mile

126

Very Fast (Power walking) 4 mph

1 mile

146

100 Kg Weight (15 stones 10 lbs)

Speed

Distance

Average Calories Burned

Slow - 2.5 mph

1 mile

105

Normal 3 mph

1 mile

123

Fast/Brisk 3.5 mph

1 mile

151

Very Fast (Power walking) 4 mph

1 mile

175


The average person takes around 20 minutes to walk a mile. That is a normal walking speed of 3 mph. At a really fast speed you can walk at 4 mph. It is significantly different in terms of walking speed and does burn off more calories but the difference is not huge. It is also worth noting that something like a short evening stroll will not burn off a lot of calories, though you do get the benefits of fresh air and some relaxation.

How The Distance You Walk at Impacts Calories Burned When Walking

The distance that you walks also has a major impact on the number of calories that you can burn. Some people refer to the amount of time that you walk. That is really the same thing just said in a slightly different way. We are sure that you understand though as the longer you walk, the more time that will take.

Miles Walked

Average Calories Burned

1

70-120

2

140-240

3

210-360

4

280-360

5

350-600

Kilometres Walked

Average Calories Burned

2

100-130

5

210-360

10

420-720

You will burn a lot more calories walking 5 miles than walking 1 mile, and of course it will take you a great deal longer to walk 5 miles.

How many calories do you burn by steps walked?

The number of steps walked is now a very popular motivational method of counting calories and in the fitness world. the simplest way to understand this is that 20 steps will burn 1 calorie.

The average person has a stride length of 2.1-2.5 feet and that really depends on the length of your legs and how elongated your stride is. On average that works out at 2,250 steps to walk one mile. Your stride length is determined by your height which impacts the length of your legs and also by your walking gait.

Some people tend to shuffle whereas others have a lengthy stride. In the table below we have shown by height the number of steps taken to walk a mile by height. This may vary slightly depending on your walking gait.

Height

Number of Steps

4'10"

2399

4'11"

2385

5'

2371

5' 1"

2357

5'2"

2343

5'3"

2329

5'4"

2315

5'5"

2301

5'6"

2286

5'7"

2272

5'8"

2258

5'9"

2244

5'10"

2230

5'11"

2216

6'

2202

6'1"

2188

6'2"

2174

6'3"

2160

6'4"

2145

Calories Burned vs Number of Steps Walked

Steps Walked

Average Calories Burned

1,000

50

5,000

250

10,000

500

15,000

750

20,000

1,000

So as you can see there are a number of factors to consider when trying to work out the number of calories burned by walking. One thing we know for certain is that any type of walking is exercise. Doing some type of walking is better than doing none at all.

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Enda


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