Walking is an easy and accessible form of exercise — but how many calories does it actually burn?
That depends on factors like your pace, body weight, terrain, and distance. Here’s what you need to know.
Your weight plays a major role
The more you weigh, the more calories you burn while walking.
A 170-pound person burns significantly more than someone lighter when covering the same distance and pace, simply because their body works harder to move.
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Speed influences your calorie burn
Walking faster boosts calorie expenditure. A slow pace of 2.0 mph burns fewer calories than walking briskly at 3.5 or 4 mph.
Increasing your speed just slightly can make a big difference over time.
Terrain matters more than you think
Flat sidewalks are easier on your body than uphill paths.
Walking on an incline, whether outside or on a treadmill, forces your muscles to work harder, leading to a higher calorie burn.
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Distance is still key
The more you walk, the more you burn — simple as that. Covering greater distances increases your total energy expenditure, no matter what your pace is.
Even a casual mile adds up over time.
MET values can help estimate your burn
The MET (Metabolic Equivalent of Task) system measures how intense your activity is.
Brisk walking has a MET of 4.3, and using the MET formula, you can estimate how many calories you burn per hour based on your body weight.
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Tech can track your calorie burn
Fitness trackers, apps like Strava and MapMyWalk, and even smart rings can give you real-time data on your steps, pace, and estimated calorie burn.
Your smartphone might already have built-in tracking capabilities, too.
Pedometers still do the trick
Electronic pedometers can count your steps and sometimes even estimate your calories burned.
Many include extra features like heart rate tracking and distance measurement, depending on the model.
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Want to burn more?
To increase your calorie burn, try walking uphill, picking up your pace, or adding short bursts of jogging.
Even listening to energizing music can help you maintain a brisker pace.
Daily movement adds up
You don’t have to schedule long walks — integrate more walking into your routine.
Take the stairs, park farther away, or walk while on the phone. All movement counts and can increase your total calorie expenditure.
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7,000 steps might be your sweet spot
You’ve heard of the 10,000-step goal, but research shows benefits start at around 7,000 steps per day.
That amount already correlates with a much lower risk of early death and can significantly boost your overall health.
This article is based on information from Health.com.