Free Walking Calorie Calculator
Calculate how many calories you burn walking by distance, time, or steps. Get personalized estimates with terrain adjustments and weight loss projections.
How Many Calories Does Walking Burn?
Walking is one of the most accessible and effective forms of exercise for burning calories and improving health. The number of calories you burn depends on several factors:
- Body weight — The biggest factor; heavier people burn more calories
- Walking speed — Faster walking burns slightly more per minute
- Distance — More distance = more total calories
- Terrain — Hills and stairs significantly increase burn
- Fitness level — More efficient walkers burn slightly fewer calories
How Walking Calories Are Calculated
Walking calorie calculations use MET values (Metabolic Equivalent of Task). MET represents the energy cost of an activity compared to sitting at rest (MET = 1).
Walking Calorie Formula
Calories = MET × Weight (kg) × Time (hours) MET values for walking:
- Slow (2.0 mph): MET 2.5
- Moderate (3.0 mph): MET 3.5
- Brisk (3.5 mph): MET 4.3
- Very Brisk (4.0 mph): MET 5.0
- Power Walking (4.5+ mph): MET 6.0
Per-Mile Calorie Burn by Weight
| Body Weight | Calories/Mile | Calories/10,000 Steps |
|---|---|---|
| 120 lbs (54 kg) | 64 cal | ~320 cal |
| 140 lbs (64 kg) | 74 cal | ~370 cal |
| 160 lbs (73 kg) | 85 cal | ~425 cal |
| 180 lbs (82 kg) | 95 cal | ~475 cal |
| 200 lbs (91 kg) | 106 cal | ~530 cal |
| 220 lbs (100 kg) | 117 cal | ~585 cal |
Factors That Affect Calorie Burn
1. Body Weight
This is the most significant factor. Moving more mass requires more energy. A 200-lb person burns roughly 50% more calories than a 130-lb person walking the same distance.
2. Walking Speed
Walking faster burns more calories per minute, but interestingly, total calories per mile stays relatively similar:
2.0 mph (Slow)
~50 cal/mile
30 min/mile
3.0 mph (Moderate)
~85 cal/mile
20 min/mile
4.0 mph (Very Brisk)
~100 cal/mile
15 min/mile
Faster walking is more time-efficient but not dramatically more calorie-efficient per mile.
3. Terrain and Incline
Walking uphill significantly increases calorie burn:
- Flat (0% grade): Baseline
- Slight incline (3-5%): +20-30% calories
- Moderate hill (5-10%): +30-50% calories
- Steep hill (10-15%): +50-75% calories
- Stairs: +80-100% calories (nearly doubles burn)
4. Walking Surface
- Pavement/treadmill: Baseline
- Grass: +5-10% more effort
- Sand: +30-50% more calories
- Snow: +20-30% more calories
5. Additional Weight
Carrying extra weight (backpack, weighted vest, hand weights) increases calorie burn proportionally. Every 10 lbs of extra weight increases burn by roughly 5-7%.
How Many Calories Does 10,000 Steps Burn?
The popular 10,000-step goal typically burns:
Steps vs. Calories by Weight
| Steps | 130 lbs | 155 lbs | 180 lbs | 200 lbs |
|---|---|---|---|---|
| 2,000 | 70 cal | 80 cal | 95 cal | 105 cal |
| 5,000 | 175 cal | 200 cal | 235 cal | 265 cal |
| 7,500 | 260 cal | 300 cal | 355 cal | 395 cal |
| 10,000 | 350 cal | 400 cal | 470 cal | 530 cal |
| 15,000 | 520 cal | 600 cal | 705 cal | 795 cal |
Walking for Weight Loss
Walking can be an effective tool for weight loss when combined with a calorie-controlled diet. Here's what you need to know:
Weight Loss Math
1 pound of fat ≈ 3,500 calories
To lose 1 lb/week from walking alone, you'd need to walk off 500 extra calories per day
That's roughly 5-6 miles daily for a 155-lb person
More Realistic Approach
Most people achieve weight loss by combining walking with dietary changes:
Light Walking (30 min/day)
Burns ~150 cal/day
Plus 250 cal dietary deficit
= ~0.8 lb/week loss
Moderate Walking (60 min/day)
Burns ~300 cal/day
Plus 200 cal dietary deficit
= ~1 lb/week loss
Dedicated Walker (90 min/day)
Burns ~450 cal/day
Plus 100 cal dietary deficit
= ~1.1 lb/week loss
Walking vs. Running: Calorie Burn Comparison
A common question: Is running "better" than walking for burning calories?
| Metric | Walking (3 mph) | Running (6 mph) |
|---|---|---|
| Calories per minute | ~4 cal/min | ~10 cal/min |
| Calories per mile | ~85 cal/mile | ~100 cal/mile |
| Time to burn 300 cal | ~75 minutes | ~30 minutes |
| Joint impact | Low | High |
| Sustainability | Very high | Moderate |
Bottom line: Running burns more calories per minute (time-efficient), but walking and running burn similar calories per mile. Walking is lower impact, more sustainable, and accessible to almost everyone.
How to Burn More Calories Walking
Add Hills
Walking uphill burns 30-50% more calories. Find hilly routes or use treadmill incline. Even 3-5% grade makes a significant difference.
Try Intervals
Alternate between 2 minutes of brisk walking and 1 minute of moderate pace. This boosts calorie burn and improves cardiovascular fitness.
Use Your Arms
Pump your arms vigorously while walking. This engages upper body muscles and can increase calorie burn by 5-10%.
Add Weight
Wear a weighted vest or carry a backpack. Start with 5-10 lbs and build up gradually to avoid joint strain.
Take More Steps
Shorter, quicker steps at the same speed burn slightly more calories than longer, slower strides.
Walk on Sand or Grass
Softer surfaces require more effort to walk on. Sand can increase calorie burn by 30-50% compared to pavement.
Frequently Asked Questions
Common questions about calories burned walking
How many calories does walking burn?
Walking burns approximately 80-100 calories per mile for a 155-pound person at a moderate pace (3 mph). The exact amount depends on your body weight, walking speed, terrain, and incline. Heavier individuals burn more calories per mile than lighter individuals.
How many calories does 10,000 steps burn?
10,000 steps burns approximately 400-500 calories for most people. The exact amount depends on your weight and stride length. A 150-pound person burns about 400-450 calories, while a 200-pound person burns about 500-550 calories for 10,000 steps.
How many calories does walking 1 mile burn?
Walking 1 mile burns approximately 80-100 calories for a 155-pound person. The formula is roughly: Calories = Weight (lbs) × 0.53 per mile. So a 200-pound person burns about 106 calories per mile, while a 130-pound person burns about 69 calories.
Does walking speed affect calories burned?
Yes, faster walking burns slightly more calories per minute but fewer calories per mile. At 2 mph, you burn about 3.5 cal/min; at 3.5 mph, about 4.3 cal/min. However, the total calories per mile stays relatively similar because faster walking covers the distance quicker.
Does walking uphill burn more calories?
Yes, walking uphill significantly increases calorie burn. A moderate incline (5-10%) increases calories burned by 30-50%. Steep hills (15%+) or stairs can nearly double the calories burned compared to flat walking. Going downhill burns slightly fewer calories than flat terrain.
How much walking to lose 1 pound per week?
To lose 1 pound per week from walking alone, you'd need to burn about 500 extra calories per day, which equals roughly 5-6 miles of walking daily for a 155-pound person. Most people combine walking with dietary changes for more practical weight loss.
Is walking or running better for burning calories?
Running burns more calories per minute (about 2x more), but walking and running burn similar calories per mile. Running 1 mile burns about 100 calories; walking 1 mile burns 80-100 calories. Running is more time-efficient; walking is lower impact and more sustainable for most people.
How accurate are walking calorie calculators?
Calorie calculators provide estimates within about 15-20% accuracy. Individual factors like fitness level, walking form, arm swing, and exact terrain affect actual burn. Use these numbers as guidelines for planning, not exact measurements. Wearable devices may be slightly more accurate.
Do I burn more calories walking if I weigh more?
Yes, body weight is the biggest factor in walking calorie burn. Heavier people burn more calories because more energy is required to move more mass. A 200-pound person burns about 50% more calories per mile than a 130-pound person walking at the same pace.
Does carrying weight while walking burn more calories?
Yes, carrying extra weight (backpack, weighted vest) increases calorie burn proportionally to the added weight. Carrying 20 extra pounds increases burn by roughly 10-15%. However, this also increases joint stress, so build up gradually and use proper form.
References
- Ainsworth BE, et al. Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-1581. PubMed
- Hall C, et al. Energy expenditure of walking and running: comparison with prediction equations. Med Sci Sports Exerc. 2004;36(12):2128-2134. PubMed
- Tudor-Locke C, et al. How many steps/day are enough? Sports Med. 2004;34(1):1-8. PubMed