The number of calories you burn while walking depends on several factors, including your weight, speed, age, the type of surface you’re walking on, and how far you go. All these elements influence how much energy your body uses during a walk.
According to the walking categories listed in the Compendium of Physical Activity, a person who weighs around 170 pounds can expect to burn different amounts of calories depending on their pace and the conditions.
-70 calories walking one mile at 2.0 miles per hour (mph)
-74 calories walking one mile at 2.8 mph
-83 calories walking one mile at 3.5 mph
-91 calories walking one mile at 4 mph
You can adjust your pace and distance over time depending on your movement goals. Start slow and gradually increase your step count and pace over time.
How Do You Calculate Your Calorie Burn?
Several factors influence how many calories you burn while walking, including your weight and the metabolic equivalent of task (MET). MET helps measure how hard your body is working during an activity.
According to the Compendium of Physical Activity, brisk walking at 3.5 mph has an MET value of 4.3. To estimate calories burned per hour, use the formula: MET × 3.5 × body weight (in kilograms) ÷ 200. This calculation provides a good estimate of your hourly calorie burn.
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Top Tools to Track Your Steps and Calories
You can use different tools to track how many calories you burn while walking, such as apps like MapMyWalk or Strava, as well as fitness trackers. Wearable smart rings can also help monitor your activity. Many smartphones have built-in step counters that measure distance and calories, and they can be synced with fitness devices.
Another option is an electronic pedometer, which counts your steps and sometimes tracks distance, heart rate, and calories burned. Always check the product details to confirm whether a pedometer can measure calories.
Easy Ways To Burn More Calories While Walking
Here are effective methods and tips to boost your calorie burn:
-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.
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