Do you want to know how many calories you burn walking one mile, two miles, or more? How much does your walking speed matter?
Your weight and the distance you walk are the biggest factors in how many calories you burn while walking. A rule of thumb is that about 100 calories per mile are burned for an 180-pound person and 65 calories per mile are burned for a 120-pound person. Your walking speed matters less.
Use these charts to learn how many calories you are burning on your walk, depending on your weight and pace for various distances from one mile to the marathon distance of 26.2 miles.
First, take a look at the calories you would burn per mile at a typical walking pace you’d enjoy while taking a healthy walk or walking your dog. This pace is the natural one you’d assume when just going for a walk without attempting to walk fast.
The 13.1-mile distance is for a half marathon. The 26.2-mile distance is for the marathon.
Do you walk for a specific time, such a 15 minutes or 30 minutes, rather than for a specific distance? Use this chart of walking calories burned by minutes walked and walking pace.
If you use a pedometer, see how to estimate your calories burned by pedometer step counts.
A mile is an average of 2,000 steps.
CALORIES BURNED PER MILE AT FASTER WALKING SPEEDS
Now let’s take your walking speed up to brisk walking paces of 4 mph and more. You will burn more calories per mile as you increase your speed, but the biggest factor will still be how much you weigh. One benefit of walking faster is that you can walk farther in the same amount of time, so you benefit from burning more calories by walking more miles in the same number of minutes.
HOW TO BURN MORE CALORIES WHILE WALKING (NEXT PAGE)
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