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How Many Calories Are Burned Walking 3 Miles & Weight Loss?

You can burn between 200 calories and 500 calories walking 3 miles. Usually, you will burn more calories if you walk at a faster pace, when walking uphill, and if you are heavier.

Most importantly, you can actually lose weight by walking 3 miles daily. Basically, one should be at a 3500-calorie deficit to shed 1 pound. A person who burns an average of 300 calories walking 3 miles a day will therefore shed a pound of body weight walking for 12 days. Remember that this is a person who hasn’t made any dietary changes or engaged in other activities toward weight loss.

Therefore, 3 miles of walking is good for burning calories as well as losing weight.

Calories Burned and Weight Loss Walking 3 Miles Based on Pace and Weight

The calories you burn walking 3 miles will vary depending on your body weight, pace, and terrain. 

Let’s see:

A) Weight: a person weighing 100 (45 kgs) burns around 160-180 calories walking at a slow pace of 2.5 to 3.5 miles per hour. However, a person weighing 300 lbs (136 kg) burns approximately 540 calories walking at the same pace.

B) Pace: an individual of an average weight of 72 kg (160 lbs) burns 255 – 288 calories walking at a slow pace between 2.5 and 3.5 miles per hour. At a pace of 4 miles per hour, the same person will burn 273 calories, and if they walk briskly at 4.5 miles per hour, they burn up to 322 calories.

C) Terrain (uphill vs. flat terrain): a person weighing 200 lbs (90 kg) burns approximately 341 calories walking at a moderate speed of 4 miles per hour on flat terrain. However, if the same person walked uphill at the same pace, they would burn approximately 496 calories.

The easiest way to determine how many calories you burn while walking and how much weight you lose is to take into account your weight and walking speed:

On Flat Surfaces, Calories Burned Walking 3 Miles

These calculations are based on 3 miles of walking on flat surfaces like sidewalks.

  Weight lbs or kgNormal 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)160-180 cal.170 cal.191-201 cal.0.0515 lbs
120 lbs (54 kg)191-216205229-2420.0618 lbs
140 lbs (64 kg)223-252239267-2820.0721 lbs
160 lbs (72 kg)255-288273305-3220.0824 lbs
180 lbs (82 kg)287-324307344-3630.0927 lbs
200 lbs (90 kg)319-360341382-4030.1030 lbs
220 lbs (100 kg)351-396375420-4440.1133 lbs
250 lbs (113 kg)399-450426477-5040.1288 lbs
275 lbs (125 kg)439-495469525-5550.1417 lbs
300 lbs (136 kg)479-540512573-6050.1546 lbs

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On Uphill Surfaces

The calculations in the chart below are for walking on uphill surfaces like hills and treadmill inclines. Walking uphill for 3 miles increases your calorie burn and weight loss significantly:

Weight lbs or kgThe 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)219 cal.248 cal.0.0627 lbs
120 lbs (54 kg)2622980.0752 lbs
140 lbs (64 kg)3063470.0877 lbs
160 lbs (72 kg)3503970.1003 lbs
180 lbs (82 kg)3944470.1128 lbs
200 lbs (90 kg)4384960.1254 lbs
220 lbs (100 kg)4815460.1379 lbs
250 lbs (113 kg)5476200.1567 lbs
275 lbs (125 kg)6026830.1724 lbs
300 lbs (136 kg)6577450.1881 lbs

Does Walking 3 Miles a Day Help with Weight Loss?

Yes, it does. Walking 3 miles helps burn an average of 300 calories, hence weight loss in the long run.

It takes up to roughly a 1-hour walk, 3 miles, which makes it accessible to everyone. For example, people who are old, sick, and overweight people looking to lose weight and will find 3 miles achievable. Then, healthy and fit people find it a manageable distance for shedding the extra pounds and remaining at a healthy weight range.

Walking for a whole hour, especially in self-reflection, gives your weight-loss goals an added advantage. You consider more walks and a cut on calorie intake, among other factors that contribute to weight gain.

You can also lose weight faster with the 3-mile walk if you incorporate the following:

  • A healthy diet: Junk foods make you crave more due to low nutrition levels, and their calorie count is very high. Substituting healthy food options helps cut on these calories.
  • Walk uphill if you can, which burns more calories and subsequently faster weight loss.

Most importantly, walking three miles helps build muscle endurance, allowing you to engage in longer walks. The longer the distance, the more weight you lose.

Does Walking 3-Miles a Day Make You Healthier?

Of course, walking 3 miles a day makes you healthier. Essentially, 3 miles is not a long distance; since the exercise is low-impact, anyone can handle it. Sick people looking to get better, overweight individuals looking to get flexible and lose weight, and people looking to stay fit all find the distance and timeframe manageable.

Moreover, walking the distance will help build cardiovascular health, minimizing the risk of terminal diseases and hence a healthier lifestyle. A study on the association between daily steps and cardiovascular disease concluded that adults taking daily steps reduced the risk of cardiovascular disease.

What Does Walking Do for Your Body?

Walking has many benefits for your body, which is why almost every health and fitness journal and organization supports it. 

Harvard Health recommends taking at least 20 to 30 minutes to walk to manage cholesterol, blood sugar, and blood pressure. Regulating these factors in your body keeps you fit and reduces your risk of heart and related diseases.

Moreover, walking is good for your brain’s cognitive and memory functions. Walking for 30 minutes to 1 hour helps blood flow to all parts of your body, and the brain is no exception. There are also hormones and neurotransmitters your body releases that aid in your brain’s function. A study on the relationship between exercise and dementia reported that people who engage in various forms of exercise, including walking, showed slower levels of dementia in older people.

Walking also helps maintain bone density, which reduces as women go through menopause and as everyone ages. This helps prevent fractures and improve mobility even in old age.

Besides, walking helps burn calories, which in turn helps with weight loss. Consequently, one is able to maintain a healthy weight and fitness level.

Tips for Getting the Best Results Out of Walking 3 Miles a Day

Do you feel you can make 3 miles a target walking distance for your daily exercise? Here are a few tips on how you can get the best out of the exercise;

  1. First off, create a schedule that is most convenient for you to build consistency. You can set apart an hour from your schedule, split or as a whole, depending on your schedule.
  2. Then, invest in walking shoes and clothes. The shoes will help avoid blisters, sores, and foot injuries, while the appropriate outfit prevents chaffing and discomfort.
  3. Practice the correct walking form. This should include a straight back; a chin held straight up, arms at 90 degrees and a heel-to-toe walking style.
  4. Start with a warm-up that helps stretch your muscles and joints to prevent fatigue and injury.
  5. Start at a pace that you can manage. Beginners start at 2.5 to 3 miles per hour, depending on the pace you can handle throughout the walk.
  6. If you have the option, go for natural paths that are less crowded and with a natural environment. The serenity will help calm your mind if you focus on emotional and mental health.
  7. Always take a rest if your body demands it, even in the middle of a walk. Listening to your body will help you take more walks and even enjoy them.


Individuals use the 3-mile walk as a foundation for walking longer distances and engaging in more strenuous exercises.

You can burn up to 500 calories by walking 3 miles, which helps you lose 0.154 pounds. Therefore, distance is suitable for burning calories and losing weight, in addition to other health and fitness benefits.

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Written by

Jennifer Lewis