Regular physical activity, including walking, plays a pivotal role in weight control by aiding in calorie burn. Incorporating 30 minutes, 1 hour, or 10,000 steps of brisk walking into your daily routine could potentially result in burning an additional 150, 300, or 400 calories, respectively.
However, the number of calories you can burn through walking depends on several factors, including your walking speed, weight, the distance covered, and whether you walk on flat terrain or inclines.
In this article, We will cover:
- Calories Burned Walking 30 Minutes based on weight and speed.
- Calories Burned Walking 1 Hour based on weight and speed.
- Calories burned walking 1 mile
- Calories Burned Walking 10000 Steps
- Can Walking Daily Help You Reach Your Weight Loss Goal?
Calories Burned Walking 30 Minutes
Simple physical activities like walking effectively burn calories and aid in weight loss. By adding 30 minutes of brisk walking to your daily routine, you can expect to burn approximately 100-200 calories. Consistently doing this at least 5 days a week can burn around 500-1000 calories per week, supporting your weight loss goals.
The most basic way to figure out how many calories you burn in 30 minutes of walking takes into account your weight and walking speed:
| Weight | Slow pace / 2.0 mph (3.21 km/h) | Moderate pace / 3.0 mph (4.82 km/h) | Brisk pace / 3.5 mph (5.63 km/h) | Very brisk pace / 4.0 mph (6.44 km/h) |
| 120 lbs (54 kg) | 85 cal. | 108 cal. | 125 cal. | 149 cal. |
| 140 lbs (63 kg) | 100 | 126 | 146 | 174 |
| 160 lbs (72 kg) | 114 | 144 | 167 | 199 |
| 180 lbs (82 kg) | 128 | 162 | 188 | 223 |
| 200 lbs (90 kg) | 142 | 180 | 208 | 248 |
| 220 lbs (100 kg) | 157 | 198 | 229 | 273 |
| 240 lbs (108 kg) | 171 | 216 | 250 | 298 |
| 260 lbs (118 kg) | 185 | 234 | 271 | 323 |
| 280 lbs (127 kg) | 200 | 252 | 292 | 348 |
| 300 lbs (136 kg) | 214 | 270 | 313 | 373 |
Calories Burned Walking 1 Hour
By incorporating 1 hour of brisk walking into your daily routine, you can anticipate burning approximately 200-400 calories. When done consistently for at least 5 days per week, this can lead to a weekly calorie expenditure of around 1000-2000 calories, which can greatly support your weight loss goals.
The most basic way to figure out how many calories you burn in 1 hour of walking takes into account your weight and walking speed:
| Weight | Slow pace 2.0 mph (3.21 km/h) | Moderate pace 3.0 mph (4.82 km/h) | Brisk pace 3.5 mph (5.63 km/h) | Very brisk pace 4.0 mph (6.44 km/h) |
| 120 lbs (54 kg) | 171 cal. | 216 cal. | 250 cal. | 298 cal. |
| 140 lbs (63 kg) | 200 | 252 | 292 | 348 |
| 160 lbs (72 kg) | 228 | 288 | 334 | 398 |
| 180 lbs (82 kg) | 257 | 324 | 376 | 447 |
| 200 lbs (90 kg) | 285 | 360 | 417 | 497 |
| 220 lbs (100 kg) | 314 | 396 | 459 | 547 |
| 240 lbs (108 kg) | 342 | 432 | 501 | 597 |
| 260 lbs (118 kg) | 371 | 468 | 543 | 647 |
| 280 lbs (127 kg) | 400 | 504 | 585 | 696 |
| 300 lbs (136 kg) | 428 | 540 | 626 | 746 |
Calories burned walking 1 mile
Walking coach Michele Stanten states that an individual burns 100 calories per mile when walking. However, she claims that this number can significantly differ among individuals. The number of calories an individual consumes while walking is primarily determined by their weight and their pace, according to Stanten.
The simplest approach to calculate how many calories you burn while walking 1 mile is to consider your weight and walking speed:
| 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) |
| 100 lbs (45 kg) | 53 cal. | 57 cal. | 64 cal. |
| 120 lbs (54 kg) | 64 | 68 | 77 |
| 140 lbs (64 kg) | 75 | 80 | 89 |
| 160 lbs (72 kg) | 85 | 91 | 102 |
| 180 lbs (82 kg) | 95 | 103 | 115 |
| 200 lbs (90 kg) | 106 | 114 | 128 |
| 220 lbs (100 kg) | 117 | 125 | 140 |
| 250 lbs (113 kg) | 133 | 142 | 159 |
| 275 lbs (125 kg) | 146 | 156 | 175 |
| 300 lbs (136 kg) | 160 | 170 | 191 |
Calories Burned Walking 10000 Steps
Achieving 10,000 steps per day, approximately covering a distance of just under 5 miles for individuals with an average stride length of 2.2-2.5 feet, has gained immense popularity as a fitness objective globally.
Engaging in this routine, most individuals typically expend approximately 300 to 500 calories. When adhered to consistently for at least 5 days per week, this practice can result in a weekly calorie expenditure of around 1500 to 2500 calories, effectively supporting your weight loss goals.
Can Walking Daily Help You Reach Your Weight Loss Goal?
Attaining your target weight can be facilitated by daily walking. To shed pounds, you must expend more calories than you consume. Roughly, a daily caloric deficit of around 500 calories is needed to lose about 1 pound per week (3500 calories loss = 1 pound weight loss). If you’re trying to lose weight, it’s recommended that you clock in between 150 to 200 minutes of physical activity weekly, and daily walking can contribute significantly towards this.
According to a study conducted in 2018, participants in a weight reduction program who walked 10,000 steps each day were more successful in losing weight compared to those who only walked 3,500 steps daily. Nonetheless, it’s important to remember that your chances of losing weight increase significantly if you also maintain a healthy diet.
In essence, the effectiveness of exercise in promoting weight loss is substantially boosted when paired with a well-managed dietary plan.
How to Burn More Calories Walking
Boosting calorie burn while walking can be achieved through various strategies. Here are some unique tips to help you maximize your calorie expenditure:
1. Embrace the incline: Whether you’re on a treadmill or exploring outdoor routes, incorporate inclines or hills into your walking routine. Walking uphill engages more muscles and intensifies the workout, leading to increased calorie burn.
2. Introduce intervals: Alternate between moderate and faster-paced walking intervals. Start with a comfortable speed, then periodically increase your pace for 1 to 2 minutes before returning to a moderate pace. This pattern of alternating intensities can elevate your heart rate and boost calorie burn.
3. Add resistance: Consider carrying a weighted backpack or using hand weights while walking. This additional resistance challenges your muscles and increases the energy expenditure during your walk. However, make sure to use weights that are appropriate for your fitness level and consult a professional if needed.
4. Pick up the pace: Increase your overall walking speed to a brisk pace or incorporate short bursts of jogging into your walk. Even if you alternate between jogging and walking for specific intervals or distances, you’ll notice a significant increase in calorie burn.
Remember, while these tips can enhance your calorie burn during walking, it’s crucial to also focus on maintaining a healthy diet and overall lifestyle. Combining regular exercise with a balanced diet is key to achieving weight loss and overall well-being.
To Sum UP
Walking is indeed an excellent method for burning calories and promoting weight loss. As a cardiovascular activity, walking can contribute to a substantial calorie deficit when performed consistently. To optimize calorie burn during walks, it is beneficial to include various elements such as walking uphill, incorporating intervals of increased intensity, adding resistance through weights or backpacks, and picking up the pace.
However, it’s important to note that weight loss also relies on maintaining a balanced and healthy diet. By combining regular walking with dietary changes, individuals can implement an effective strategy to burn calories and achieve sustainable weight loss over time.