An average person burns between 140 and 240 calories walking for 2 miles. This amounts to between 700 to 1200 calories burned in a week, walking five days weekly. Amazingly, this will help you lose more than 0.3 pounds of weight in a week.
Walking 2 miles a day is low-impact and minimal time consumption, as one would walk for only 30 to 40 minutes. Being a short distance, most people will manage it at a brisk pace for 30 minutes. Yet, within 30 minutes, you will have created a calorie deficit in your body.
Calories Burned and Weight Loss by Walking 2 Miles Based on Speed and Weight
Primarily, people burn different numbers of calories walking 2 miles. The variation stems from variations in body weight, terrain, and pace. Even men and women and people of different ages burn calories differently.
For example, in terms of speed and weight;
A person weighing 120 pounds (54 kg) burns 128 calories walking at a slow pace of 3 miles per hour. At a moderate pace of 4 miles per hour, they burn 136 calories. And when they take a brisk walk of 5 miles per hour, they can burn approximately 161 calories.
However, a person weighing 250 lbs (113 kg) burns 266 calories walking at a slow pace of 3 miles per hour. Also, they burn 284 calories by increasing the speed to 4 hours and up to 336 walking for 5 miles per hour.
A person weighing 250 pounds (113 kgs) will burn 284 pounds at a moderate pace of 4 miles per hour on flat terrain. However, if they started walking uphill or increased the treadmill incline, they would increase the burn to approximately 413 calories.
The simplest approach to calculate how many calories you burn and how much weight you lose while walking is to consider your weight and walking speed:
Calories Burned Walking 2 Miles On Flat Surfaces
These numbers are calculated by walking 2 miles on flat ground like a sidewalk.
|Weight lbs or kg||Normal pace 2.5 to 3.5 Mph (Calories Burned)||Brisk pace 3.5 to 4 Mph (Calories Burned)||Faster pace 4.5 Mph (Calories Burned)||Weight loss of Normal pace (pound)|
|100 lbs (45 kg)||106-120 cal.||114 cal.||127-134 cal.||0.0343 lbs|
|120 lbs (54 kg)||128-144||136||153-161||0.0412 lbs|
|140 lbs (64 kg)||149-168||159||178-188||0.0481 lbs|
|160 lbs (72 kg)||170-192||182||204-215||0.0549 lbs|
|180 lbs (82 kg)||191-216||205||229-242||0.0618 lbs|
|200 lbs (90 kg)||213-240||227||255-269||0.0687 lbs|
|220 lbs (100 kg)||234-264||250||280-296||0.0755 lbs|
|250 lbs (113 kg)||266-300||284||318-336||0.0859 lbs|
|275 lbs (125 kg)||292-330||313||350-370||0.0944 lbs|
|300 lbs (136 kg)||319-360||341||382-403||0.1030 lbs|
- How Long Does It Take to Walk 2 Miles By Age And Gender?
- How Many Steps to Walk or Run 2 Miles by Height & Gender?
Calories Burned Walking 2 Miles On Uphill Surfaces
The calculations in the table below pertain to walking on inclination surfaces such as hills and treadmill inclines. Two kilometers of uphill walking dramatically boosts calorie expenditure and weight loss:
|Weight lbs or kg||The moderate pace of 3.5 Mph (Calories Burned)||Fast pace of 4.5 Mph (Calories Burned)||Weight loss at a moderate pace (pound)|
|100 lbs (45 kg)||146 cal.||165 cal.||0.0418 lbs|
|120 lbs (54 kg)||175||198||0.0501 lbs|
|140 lbs (64 kg)||204||231||0.0585 lbs|
|160 lbs (72 kg)||233||265||0.0668 lbs|
|180 lbs (82 kg)||262||298||0.0752 lbs|
|200 lbs (90 kg)||292||331||0.0836 lbs|
|220 lbs (100 kg)||321||364||0.0919 lbs|
|250 lbs (113 kg)||365||413||0.1045 lbs|
|275 lbs (125 kg)||401||455||0.1149 lbs|
|300 lbs (136 kg)||438||496||0.1254 lbs|
However, even with weight loss, people wight more body weight tend to burn more calories than lighter people.
Walking on flat terrain, a person weighing 140 lbs (64 kg) sheds 0.0481 pounds walking 2 miles. However, he sheds 0.0585 pounds just by increasing the incline or walking uphill.
Another individual weighing 300 pounds (136 kg) sheds 0.1030 pounds walking on flat terrain and 0.1254 pounds walking uphill or by increasing the incline.
Is Walking 2 Miles a Day Enough Exercise?
Unlike most longer distances, one can actually walk 2 miles daily for 5 to 7 days a week. However, this also comes with the question; is 2 miles a day enough exercise?
Well, if you are looking to stay fit, 2 miles a day is enough exercise. Harvard Health reports that walking for 20-30 minutes a day improves your cardiovascular health by 30%. Improving cardiovascular health helps reduce the risk of related terminal diseases such as hypertension and the recurrence of problems such as heart attacks.
Moreover, the distance is enough to unclog your mind from the hustle and bustle of the office, video games, and a sedentary lifestyle. It keeps you from mental stress and depression, which today matters the most.
Walking is a cardiovascular aerobic activity that affects almost all your body systems for better functionality. For example, the lymphatic system, which is only activated in movement, functions better and prevents fluid retention and swelling legs. The respiratory system also stays active in aerobic activities, preventing blocking and constricting the airways.
Is Walking 2 Miles Enough for Weight Loss?
Interestingly, a 2-mile walk is enough to start losing weight. All a person would need is consistency, and they would start creating a calorie deficit just by walking 2 miles. And if you can burn calories, you can lose weight.
The Atlantic reports that to lose weight, one needs to walk for 30 to 90 minutes daily, a range that a 2-mile walk a day fits perfectly. After all, 2 miles is the best way for a person who can’t do high-intensity exercises or walk long distances due to health and fitness limitations. Amazingly, it is rough for them to start on a journey of weight loss and fitness.
A Reddit user also testified about losing 20 + kgs just by walking 30 to 45 minutes daily. The key is consistency and goal orientation.
How to Increase Your burn
Though you burn a few hundred calories walking normally for 2 miles, you can increase your burn to more calories in a day. But how?
- Add a more intense exercise to your plan, such as running for 10-20 minutes before or after the walk.
- Ensure that you walk uphill or increase your treadmill’s incline while increasing your walking speed. I have also seen that hiking burns more calories than typical walks, part of it attributed to carrying a heavy backpack. Therefore, you can carry a backpack with water and something heavy to improve your burn as well.
- Go for a low-calorie diet and cut on junk. Healthy foods will give you the nutrients you need, reducing the amount of food you take in a day, while the calorie intake is also lower.
- If you can set apart 40 minutes a day, try increasing your pace to a brisk walk. Then, you will end up covering more than 2 miles, which further increases your burn.
- Take headphones with you or take the walking time as your personal time to reflect. It makes the walks less boring, which helps build consistency, which is key to burning more calories in the long run.
- Last but not least, you can lift weights or take on resistance training. While these will not help with weight loss, they are great for increasing the burn and toning muscles.
Walking 2 miles burns approximately 200 calories, with heavier people walking fast and uphill burning more. Since it is less time-consuming and low-impact, it is easier to incorporate into a schedule.
The best part is that the 2-mile walk is also good for weight loss, overall health, and maintaining fitness.
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