Key Takeaways
- Using apps, fitness trackers, and pedometers can help track the calories you burn while walking.
- You can burn more calories by walking at a brisker pace or up an incline.
- Walking can help lower your risk of disease and improve your sleep quality.
How many calories you burn while walking depends on your weight, pace, and terrain. Understanding these factors can help you optimize your walking routine for improved health benefits.
What Factors Affect Calorie Burning While Walking?
Several factors determine how many calories you burn while walking.
According to the Compendium of Physical Activity, a 170-pound person walking on a flat surface would burn:12
- 70 calories per mile at 2.0 miles per hour (mph)
- 74 calories per mile at 2.8 mph
- 83 calories per mile at 3.5 mph
- 91 calories per mile at 4 mph
Adjust your pace and distance gradually based on your goals. Start slow and increase your step count and pace over time.
How Do You Calculate Your Calorie Burn?
Consider your weight and the metabolic equivalent of the task (MET) to determine the calories you burn while walking.3
MET measures your workout’s effort level. The Compendium of Physical Activity assigns an MET of 4.3 to brisk walking at 3.5 miles per hour.2
Use this formula to calculate calories burned per hour: MET x 3.5 x body weight in kilograms / 200.3
Top Tools to Track Your Steps and Calories
Tools you can wear or use to track the calories you burn while walking include apps (such as MapMyWalk or Strava) and fitness trackers. Wearable smart rings are another option.
Your phone may also have a built-in step tracker that tracks distance and calories burned. You can connect it to a fitness tracker.
You could also use an electronic pedometer. This portable movement tracker counts your steps as you walk. Some pedometers also measure the total distance walked, heart rate, and calories burned. Check the manufacturer’s details to ensure a pedometer can track calories.
Easy Ways To Burn More Calories While Walking
Here are effective methods and tips to boost your calorie burn:45
- Challenge yourself: Walk at a brisker pace and walk up hills or increase the incline on the treadmill.
- Incorporate speed: Try a few intervals of sprints or jogging to increase your pace.
- Make walking fun: Listen to your favorite music to boost the intensity.
- Walk more throughout your day: Park at the far end of the parking lot, go for a lunchtime stroll, or walk to nearby stores or appointments. Take the stairs whenever possible.
Another simple way you can burn more calories and get more steps is to stand up during the day and pace a little. The muscles in your back and legs will work harder to burn more calories as you pace.5