How many calories does walking burn?

If you’re completely new to exercise or find vigorous activity difficult, walking is the perfect place to start in order to burn some calories. Walking can actually burn more calories than you would think. It is recommended that you walk 10000 steps per day, this can burn up to 500 calories! 10000 steps a day is quite a lot, the average person completes 3000-4000 steps per day so achieving 10000 steps can be challenging. The faster you walk, the more calories you will burn- a 30-minute brisk walk will burn between 100-300 calories.

Calculating your calorie burn

The reason the calories you burn varies so much really depends on your weight and the intensity of your walk. Brisk walking for 15 minutes will burn 50 calories for someone weighing 100 pounds whereas someone who weighs 200 pounds would burn 100 calories. A calorie is a unit of energy so people who weigh more require more energy to burn calories than those who weigh less, this, in turn, will burn more calories. There are many factors that contribute to calorie burn, using a calorie burn calculator for walking is useful to estimate how many calories you will burn whilst walking- but remember this is only an estimate! Apps are also extremely useful as you can track your progress and keep the weight loss going!

Another great way to calculate the number of calories you burn is by using a fitness tracker. Apple Watch and Garmin are two great options, however, Fitbit Charge watches are more tailored towards walking and have some great features

How to burn more calories

Walking at a faster pace than normal will burn more calories, remember to include your arm swings in order to pick up the pace and lose some extra calories along the way! Walking on an incline can get your heart beating faster and those muscles working harder! Someone who weighs 150lb will burn an extra 48 calories per mile while walking uphill at 3.5 miles per hour! Try and change your walking routes to include some hills and steep paths- before you know it, you’ll be ready to climb Everest…. Or maybe something a little smaller!?


If you are looking for your next walking challenge or trek, take a look at our event listings to find the perfect event for you - Walking Events

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