How many calories lost walking?

A rule of thumb is that you burn about 100 calories per mile for a 180-pound person and 65 calories per mile for a 120-pound person. Your walking speed matters less. To burn 1000 calories then, you'd need to walk for 10 miles as a 180-pound person.

verywellfit.com - Calories Burned Walking: Calculator and Distance Charts - Verywell Fit

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Calories Burned at a Vigorous Pace Weight (lbs) 100 120 140 160 180 200 220 250 275 300 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 This chart represents a vigorous walking pace of 5.0 mph or about 12 minutes per mile.

Other Ways to Track Calories Burned

If you walk for a specific time, such 15 minutes or 30 minutes, rather than for a specific distance, you may want to check a chart of walking calories burned by minutes walked. You also can use a fitness tracker, to calculate the calories burned by step counts, keeping in mind that a mile is an average of 2,000 to 2,400 steps, depending on your height and stride length. Or, you can use the calculator below to determine the number of calories you are burning based on your activity.

How to Burn More Calories

If you want to burn more calories while walking, the metabolic equivalents (MET) research that produced these calorie numbers show some ways to do it. One way to burn more calories is by walking more miles. Keep in mind that going faster has little effect on the calories burned per mile, but it can make a difference in other ways. For instance, you will 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. You also can try other forms of movement. Running and racewalking burn more calories per mile. Running burns more calories per mile than walking, likely due to the effort of the lift phase, which raises both feet off the ground at the same time during running. You can burn more calories by adding running intervals to your walking workouts.

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With the racewalking technique, you use more muscles during a stride compared with regular walking or running. This results in burning more calories per mile. Adding hills, stairs, or treadmill incline to your walking workout will burn also will more calories and add intensity to your workout. You can also burn more calories walking by using fitness walking poles, which add an upper-body muscular effort to your walking workout. You might be tempted to carry weights or put on a weighted backpack to help you burn more calories. But you should remember that this might put more strain on your joints and feet. It is better to walk a couple of extra minutes to make up the difference instead. If weight management is one of your goals, one way to address that is to increase your activity to burn more calories each day. But you also will need to consider your nutritional needs as well You can use a weight loss calculator to see what your calorie goal should be depending on how physically active you are.

A Word From Verywell

The key to burning more calories with physical activity is finding something you enjoy and doing it consistently. While 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. That said, if you are new to exercise or walking, you may benefit from speaking with a healthcare provider first. They can review your fitness level and your medical history and let you know how much walking you should do when starting out.

verywellfit.com - Calories Burned Walking: Calculator and Distance Charts - Verywell Fit