This Is How Many Calories You Burn From Walking

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• Calories burned from walking

Walking is such an underrated activity. If you're able to do it, you can literally take steps to improve your well-being. The best part? You don't have to spend money on a fancy gym membership to reap the health benefits of 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.

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• The Best Fitness Watches for Women, Tested by Pros

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:

Wear a weighted vest 

Just as more bodyweight will help you burn calories faster, studies have found that donning a weighted vest during walks will do the same. (Austin suggests skipping hand weights for safety reasons.) If you're not sure what vest to buy, this one from Empower is highly rated, or consider this one we tested from Hyperwear.

Stand up straight

Keep those shoulders back! Walking tall and proud prevents your upper body from slumping down into your pelvis; it also allows your legs to swing freely, so you can pick up the speed, burning more calories faster. When you walk with good posture, it also opens your chest to make breathing easier, and research shows it lifts your mood.

Move your arms

Okay, this may feel silly at first, but when you pump your arms like a kid racing to an ice cream truck, it really helps! “The more muscles you use, the more calories you burn," Austin says. Plus, your legs will automatically try to match the faster rhythm. Austin even likes to add in arm circles and tricep presses during her walk.

Head uphill

Walking uphill forces you to engage in concentric contractions, which means you're making the muscles shorten as you're contracting them, Burnett explains. (Live in an urban area? No problem—just take the stairs.) "And because you're working against gravity as well, you're going to multiply how many calories you burn by around 10 to 30%," he says.

Include fast intervals

No one is expecting you to be an Olympic sprinter, but by adding in short bursts of higher speeds to your walk, you can increase your burn. “Sometimes I do one block as fast as I can, and then I use the next block to slow it down a bit," says Austin. "It's great for your cardiovascular system. You'll develop more stamina and endurance.” Plus, studies show that varying your walking speed can help you burn up to 20% more calories.

Take shorter steps

When your front foot lands closer to your body, your upper body has more support, so it’s easier to move your back foot (and body weight) forward. All of this will make it easier to move at a faster pace.

Focus your gaze

This may be the one time we are advising you NOT to stop and smell the roses. Instead, pick a spot ahead of you and lock your eyes on it. Research has found that people slow down when they’re looking all over and taking everything in.

Listen to upbeat tunes

Sure, an audio book is great, but if you listen to an upbeat soundtrack, you will naturally step quicker to keep the beat —  and research shows it will make you happier. “Music isn't just a mood booster, but it makes you walk faster and feel really free," says Austin.

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:

Lower heart disease risk

Walking is one of the best things you can do for your heart. One study of more than 80,000 postmenopausal women found those who walked the most had an 11% lower risk of high blood pressure than those who walked the least, and the women who walked the fastest had a 21% lower risk than those who walked the slowest. And every little bit helps: Another study found that adding just 1,000 steps to your day can result in a 5 to 20% reduction in cardiovascular illness and death.

Stabilize blood sugar

Whether you're diabetic, prediabetic, or simply concerned about your keeping your blood sugar steady, a great strategy is taking a brisk walk after you eat: Multiple studies have found that walking for just a few minutes after each meal can help keep blood glucose levels in check. That’s because your muscles need the glucose for fuel for the exercise, so it’s removed from your bloodstream.

Live longer

One of the secrets to a healthier, longer life is in your feet: People who walk five or more days per week live up to four years longer than those who don’t, research shows. In fact, just 4,400 daily steps can reduce your risk of death, according to one study.

Sleep better

A good night's sleep is often the key to boosting many other aspects of your health, including mood, cognition and metabolic health. Whether you choose to walk in the morning or the evening, studies show that people who regularly walk say they sleep better. The exercise may help clear your mind and tire out your muscles, so you can drift off easier at the end of the day.

Improve brainpower

Walking is a smart move, literally: Researchers have discovered that regular walking increases brain size, improves cognitive performance, and boosts creativity. Some research even suggests that walking with a partner can help you solve conflicts together. Some scientists believe exercise improves blood flow to the brain, so it can function better.

Support your feet

The Best Walking Shoes for WomenThe Best Walking Shoes for MenThe Best Walking Shoes for KidsReviewed byStefani Sassos, M.S., R.D.N., NASM-CPTNutrition & 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.