How to Calculate How Many Calories You Burn By Walking

On top of lowering your blood pressure, improving your mood and strengthening your bones, walking may even protect your brain. Researchers have also found that in the areas of the world called "Blue Zones," with the highest percentage of people who live to 100 and beyond, walking plays a significant role in staving off disease and helping people live better, longer.

Yes, walking can also help keep you fit and burn calories. "Walking is one of the fastest, easiest ways to burn calories, because you can squeeze it in any time, even inside your home," says Denise Austin, the famed fitness expert and author.

Now, exactly how many calories can you burn while walking? The answer depends on a few different factors including your speed, whether you're walking on flat ground or up or down a hill, how many calories your body typically burns at rest (which your weight, height and age affect), what percentage of your body is muscle versus fat and how much time you spend walking.

That said, if you don't want to do a detailed calculation, there is a general rule of thumb for the number of calories burned when walking. "A quick guesstimate of how many calories the average person burns is 100 calories per mile — and that's whether you're running a marathon or taking a nice leisurely stroll," says Timothy Burnett, Ph.D., an instructor of kinesiology at Oregon State University Cascades.

If that seems surprising, consider this: If you move at a brisk pace and power walk that mile in 12 minutes, you'll burn 8.3 calories per minute; if you prefer a more leisurely stroll and take 20 minutes to travel a mile, you'll burn 5 calories per minute. Either way, when you hit the one-mile mark, you’ll have burned the same number of calories. It's just that the faster you go, the less time it will take to burn the same calories.

We also want to note that weight loss, health and body image are complex subjects — before deciding to go on a diet or switch up your exercise, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.

Of course, that's a general calculation and if you want an exact number, you'll need to factor your weight into the equation. "The more you weigh, the more mass you have to move around, meaning you'll burn more calories," says Burnett. "For a long time, research has been dominated by doing tests on men. We're correcting that now, but the 'average person' in these studies is a man who weighs 150 pounds." So, if you weigh more than that, you will burn more than 100 calories per mile and if you weigh less, you'll have to walk farther to burn the same number of calories.

To estimate the calorie burn for a variety of activities (including walking), check out this calculator from the American Council on Exercise, which takes your weight into account. You can also take a look below at a rough calorie breakdown based on both your weight and the kind of walk you’re taking.

Calories burned from walking

For People Who Weigh Between 120-140 Pounds

Walking at a Moderate Pace (3 mph)

15 minutes: 50 calories
30 minutes: 100 calories
1 hour: 200 calories

Walking at a Fast Pace (4-5 mph)

15 minutes: 95 calories
30 minutes: 185 calories
1 hour: 370 calories

Walking Uphill (3.5 mph)

15 minutes: 90 calories
30 minutes: 180 calories
1 hour: 355 calories

Walking Up Stairs (3 mph)

15 minutes: 120 calories
30 minutes: 240 calories
1 hour: 500 calories

Walking Downhill (2.5 mph)

15 minutes: 40 calories
30 minutes: 85 calories
1 hour: 165 calories

For People Who Weigh Between 140-160 Pounds

Walking at a Moderate Pace (3 mph)

15 minutes: 60 calories
30 minutes: 112 calories
1 hour: 225 calories

Walking at a Fast Pace (4-5 mph)

15 minutes: 100 calories
30 minutes: 214 calories
1 hour: 430 calories

Walking Uphill (3.5 mph)

15 minutes: 102 calories
30 minutes: 204 calories
1 hour: 408 calories

Walking Up Stairs (3 mph)

15 minutes: 130 calories
30 minutes: 275 calories
1 hour: 545 calories

Walking Downhill (2.5 mph)

15 minutes: 50 calories
30 minutes: 95 calories
1 hour: 190 calories

For People Who Weigh Between 160-180 Pounds

Walking at a Moderate Pace (3 mph)

15 minutes: 65 calories
30 minutes: 127 calories
1 hour: 255 calories

Walking at a Fast Pace (4-5 mph)

15 minutes: 120 calories
30 minutes: 245 calories
1 hour: 485 calories

Walking Uphill (3.5 mph)

15 minutes: 115 calories
30 minutes: 230 calories
1 hour: 465 calories

Walking Up Stairs (3 mph)

15 minutes: 155 calories
30 minutes: 310 calories
1 hour: 620 calories

Walking Downhill (2.5 mph)

15 minutes: 54 calories
30 minutes: 110 calories
1 hour: 215 calories

More FAQs

What's the best way to track calories burned?

There's always the old-fashioned way of pencil-and-paper math, but you can also invest in a fitness tracker. Two top choices: the Fitbit Versa 4 Health & Fitness Smartwatch ($200) or the more budget-friendly Fitbit Inspire 3 ($100). While this investment isn't necessary to get the most out of your walk, it may inspire you to keep moving.

How can you burn more calories by walking?

Once you get into a routine, and it becomes more natural to walk more, you can amp up your calorie burn with these strategies:

What are the other health benefits of walking?

Walking is one of the best activities for your health, head to toe. Here are five other benefits of walking to keep in mind:

Reviewed byStefani Sassos, M.S., R.D.N., NASM-CPT

Nutrition & Fitness Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.