How Many Calories Can You Burn By Walking

Answering the Question: How Many Calories Does Walking Burn?

How Many Calories Can You Burn By Walking?

Walking has become the exercise of the century and just about everyone can do it. It burns calories, fights depression, and surprisingly has a large array of health benefits. But just how many calories does walking burn? Can walking burn off fat?

Well that depends.

Walking one mile, or between 2,000 and 2,500 steps, burns about 90 calories for an average 150-pound person.

Calories Burned Per Mile by Walking – How Many Calories Does Walking Burn Chart

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0 mph	57	68	80	91	102	114	125	142	156	170
2.5 mph	55	65	76	87	98	109	120	136	150	164
3.0 mph	53	64	74	85	95	106	117	133	146	159
3.5 mph	52	62	73	83	94	105	114	130	143	156
4.0 mph	58	68	80	91	102	114	125	142	156	170

How Many Calories do 5000 Steps Burn

The number of calories burned from 5000 steps can vary depending on several factors, including your weight, walking pace, and terrain. However, as a general estimate, you can use a rough guideline:

On average, a person who weighs around 155 pounds (70.3 kilograms) can burn roughly 160 -180 calories by walking 5000 steps at a moderate pace on level ground. If you weigh more, you may burn slightly more calories, and if you weigh less, you may burn slightly fewer calories for the same number of steps.

2500 Steps Equals How Many Calories

The number of calories burned from 2500 steps can vary depending on factors like your weight, walking pace, and terrain. However, as a rough estimate, here’s an approximation:

For a person weighing around 155 pounds (70.3 kilograms), walking 2500 steps at a moderate pace on level ground might burn roughly 90 – 120 calories. If you weigh more, you might burn slightly more calories, and if you weigh less, you might burn slightly fewer calories for the same number of steps.

Keep in mind that these numbers are approximate and can vary from person to person. To get a more accurate estimate of the calories you burn during physical activity, you can consider using a fitness tracker or consult with a healthcare professional. Additionally, factors like your walking speed, intensity, and terrain can influence the calorie burn, so the actual number may vary.

How To Burn More Calories Walking

1. Increase your speed. Walking faster will help you burn more calories.

2. Increase the incline. Walking on an incline will help you burn more calories.

3. Add intervals. Adding short bursts of speed during your walk will help you burn more calories.

4. Carry weights. Carrying weights while walking will help you burn more calories.

5. Wear a weighted vest. Wearing a weighted vest while walking will help you burn more

If you asked most people what is the best way to burn calories. they’d probably say things like running, taking an exercise class or maybe even lifting weights. What most people don’t realize is one of the best and easiest ways to start losing weight and burning off calories is walking! Yes you heard me right, plain, everyday walking!

Walking usually burns anywhere from 150-200 calories per hour depending on certain things like height, weight, age, and also how fast you walk. I can already here people moaning “Well I’m not going to take an hour out of my day just to walk”. That’s the best part about walking. Unlike other exercises, walking is something you just do all the time naturally. When you pick up your morning coffee you’re walking. When you are running errands you are walking. All of this is burning calories without you even knowing it.

The major way to burn more calories walking is just by walking more. Try to make it a goal to walk whenever possible. Take the steps rather than the escalator, walk to the store rather then drive. Every chance you get to add more walking into your life will mean more calories burned. That’s a fact.

In order to lose weight we need to be burning more calories then we take in each day. The average person burns between 1800-2500 calories per day just living life. Sounds pretty good right?

Well when you think about that muffin and coffee you had for breakfast which is usually about 600
calories. Then your sandwich and beverage at lunch adding another 800 calories. Don’t forget about that 800 calorie bowl of pasta, 150 calories glass of wine, 400 calorie ice cream, snacks.. I think you get the picture. If we want to lose weight and get in shape, we not only need to cut calories but we need to burn more calories as well. Move more and eat less.

Walking Those Calories Away

There are several ways to accomplish this but one of the best and easiest ways to do it is by burning more calories walking. Walking will usually burn about 150-200 calories an hour naturally but we want to pump those numbers up. We want to get the most calorie burn out of walking. How do we do this?

First thing is up your walking speed. Rather than walking at a leisurely slow pace, start adding a little pep in your step. Even just increasing your speed of walking the slightest bit could equal a lot more calories burned per minute. This is because you are increasing your heart rate which in turn burns more calories. It will also speed your metabolism as well even when you are not walking. So by walking a bit faster you might even help yourself burn more calories all day long. Even when sitting!

Try for 30 – 90 minutes a day of brisk walking to lose weight. How many days? Every day is perfect!

Get a Step Counter!

Pedometer’s are a walkers best friend. A pedometer or step tracker, counts how many steps you are taking each day. This is a great way to keep track of how you are doing and set goals for yourself.

If you are only getting 3000 steps a day thats considered living a sedentary lifestyle which is no good and can end up causing tons of health problems in the future.

If you are getting 5000-7000 steps a day you are in the average range. This amount of steps means you are living a pretty normal life.

The goal though is to get to 10,000 steps a day. This is where you are considered living an “active lifestyle”. At 10,000 steps your body is going to be burning a lot of extra calories walking and resting.

There are many different types of step counters. The big companies like Fitbit make pocket devices as well as wrist watches. (We love the FitBit and you can read more about that here.) Also companies like Apple and Samsung have included pedometers in their phones and their watches. I bet you didn’t even know there was a pedometer in your iPhone!

Getting Those Extra Steps In

You don’t need to set aside an entire hour each day just to walk. Instead you can try to add more walking into your daily routine. Some easy ways to do this is to may a conscious effort to get a few extra steps in every where you go. If you go to the supermarket, rather then just walking in, get what you need and leaving, you should instead maybe take a lap around the perimeter of the supermarket. This will just take an extra few minutes but will add a lot more walking into your trip.

When you are going shopping don’t try and hunt down the closest parking spot to the store. Instead park in the spot farthest away. This will add a lot more walking into your day with very minimal effort.

Make Walking Fun!

Most people like myself hate exercising. There are a few reasons for this. It’s time consuming and can be very monotonous. Heading to the gym and sitting at a gym for an hour does not sound like my kind of “good time”. Walking on the other hand is very easy to make fun!

Do you have a nice park in your neighborhood? I think most of us can agree that there’s very few things as relaxing and enjoyable as talking a nice stroll around a park. What about hiking? Or maybe a lake? Walking next to water can be very peaceful and beautiful all while you are burning calories walking.

Do you have a spouse? I bet they’d be willing to join you in a stroll around the neighborhood. Not only are you getting those calories burned but you are also spending some extra time with a loved one rather than just sitting in front of the TV.

Start your own Facebook group and hold challenges with friends to see who can walk the most steps.

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Don’t let the winter chill keep you from walking outside. Learn how to dress for winter walking success!

Get Walking Today!

As you can see, adding a little bit of walking into your day is not difficult. There really is no excuse not to try and get those extra steps in each day. You’d be surprised at how big of a difference this can make. Even just a little bit of walking will not only help you burn that fat away but will also make you feel better too!

Always remember to warm up and stretch those muscles before walking! Get in the habit of making this your first priority.

Get in the Habit of Walking Better

Want to walk better? Start interval walking for better results. Challenge yourself to do intervals of 1 minute of brisk walking and then slow down for 1 minute. Challenge yourself for at least 10 minutes and then add on time and longer intervals as you gain strength.

Climb those hills! Incline walking will burn more calories than walking on flat land. Push yourself from your comfort zone and start adding more hills into your routine.

How To Get In The Habit Of Walking More

We were designed to walk for miles and miles to hunt and gather our food. Yet, in modern society, we spend most of our time sitting down. That is not good for our bodies leading to a host of health problems. This is probably one of the most important reasons to make an effort to move around and go for a walk each day. Of course, that’s easier said than done. Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime.

In other words, getting and staying in the habit of going for a walk each day can be a bit of a challenge. But that’s exactly what we need to do. We need to get in the habit of going for that walk just like we’re in the habit of brushing our teeth twice a day or taking out the trash on Tuesdays. Once it’s a well ingrained habit, it won’t be as much of a challenge to make sure we go for a walk each day.

A great place to start is to find a walking route you enjoy. It helps to make it as easy as possible. Your favorite walk may offer beautiful vistas, but if it’s a 30 minute drive there and back, you’ll be less likely to do it every single day. Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine. If you can, find a route in your own neighborhood so you can leave right from your front door. Just lace up your shoes and start walking.

Taking the same route every day helps form that habit. It’s also encouraging to notice that you can walk the same loop faster or with less effort over time. It proves that you’re making a difference and are getting stronger and increasingly fitter.

Listening to your favorite music, podcast or audio books is also helpful. It will make the time go by faster and give you something else to look forward to. You can even use your favorite media as a way to bribe yourself to go for your daily walk. Let’s say you have a couple of podcasts you enjoy. Save them for your walks and only let yourself listen to them while you’re walking. It’s a great incentive to get out there even on days when you’re not feeling it.

Last but not least consider walking with other people. Find a walking group in your area, or talk a friend or neighbor into becoming your walking buddy. Not only is it more fun to walk when you have someone to talk to, it also has some built in accountability. It’s much easier to skip a walking workout when you know that other people are waiting for you and relying on you to join them.

Give these tips a try and see if they help you make walking a daily habit and an integral part of your health, your fitness, and your life.

Also Read: Walking is good for your health