Walking Calories Burned: Calories Per Mile Walking 

Walking Calories Burned: Calories Per Mile Walking

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 12/7/2022

Find out how many Calories Per Mile Walking one mile and other ways to burn even more calories.

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Important announcement: not every workout needs to be strenuous, and it is unnecessary to stress your body to achieve your calorie-burning goals. Going for a walk is an excellent approach to maintaining or improving one's physical fitness. Even if the wearable you have tracks the number of calories you burn while walking, many of them do not tell you how many calories you burned while walking. Even if your wearable does tell you how many calories you burned while walking, you may be curious about how accurate that calorie count is.

A broad estimate has been well-established when it comes to an understanding of how many calories you burn walking one mile. Still, fitness experts say that significant aspects go into what the actual calorie burn is for you, making it impossible to give an exact number. The following is a guide that will help you get a better sense of how many calories you burn when walking one mile. In addition to that, methods for burning even more calories.

How Many Calories May Be Burned By Walking One Mile?

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In general, a person will burn 100 calories walking (or running) a mile, according to walking coach, ACE-certified fitness teacher, and co-author of The Walking Solution Michele Stanten. However, she notes that this amount might change entirely a little depending on the individual. According to Stanten, the amount of weight a person carries and the speed at which they walk are the two most important aspects that determine how many calories a person burns when walking.

"Because it takes more energy to move your body, walking allows you to burn more calories," adds Stanton. "The more you weigh, the more calories you burn." Similarly, a rapid speed needs more energy from the body since it forces the muscles to work harder than they would at a leisurely pace. According to Noelle McKenzie, a personal trainer and co-founder of Leading Edge, "Your level of fitness is also an important factor in determining how many calories you burn walking." "The better your cardiovascular form, the fewer calories you burn. It is because your body will utilize the calories it has more effectively. After all, it is accustomed to the sort of exercise you're engaging in," According to McKenzie, the terrain that you are walking on is also an influence. In her words, "if you're walking on an elevation, such as hills, it demands more exertion, means that this will also result in you burning more calories."

The following table presents a breakdown of how many calories an individual burns each mile, dependent on their weight as well as the pace at which they run, using data obtained from Omni's calorie calculator:

calories per walking

If You Weigh One Hundred Pounds, Then:

  1. Sixty calories are expended when walking one mile at a moderate speed of 3.5 miles per hour.
  2. Walking one mile at a speed of 4.5 miles per hour will burn 67 calories.
  3. 73 calories burned if you walk one mile uphill at a moderate speed of 3.5 miles per hour
  4. If you walk one mile uphill at 4.5 miles per hour, you will cover: 83 calories eliminated.

If You Weigh 130 Pounds:

  1. Seventy-seven calories are burnt when walking one mile at a moderate speed of 3.5 miles per hour.
  2. Walking one mile at a rate of 4.5 miles per hour will burn 87 calories.
  3. Walking one mile uphill at a moderate rate of 3.5 miles per hour will burn 95 calories.
  4. One hundred eight calories are burnt when walking one mile at a fast pace of 4.5 miles per hour uphill.

calories per walking

If You Weigh 160 Pounds:

  1. Ninety-six calories are burnt when walking one mile at a moderate speed of 3.5 miles per hour.
  2. One hundred eight calories are expended when walking one mile at a speed of 4.5 miles per hour.
  3. 117 calories burnt after walking one mile uphill at a leisurely speed of 3.5 miles per hour
  4. Walking one mile uphill at 4.5 miles per hour will cover: Burned 132 calories total.

If You Weigh 190 Pounds:

  1. One hundred thirteen calories are burnt when walking one mile at a moderate speed of 3.5 miles per hour.
  2. One hundred twenty-eight calories are burnt when walking one mile at a rate of 4.5 miles per hour.
  3. If you walk one mile uphill at a moderate pace of 3.5 miles per hour, you will burn 139 calories.
  4. If you walk one mile uphill at 4.5 miles per hour, you will cover burnt 157 calories in total.

(to continue reading, scroll down)

calories per walking

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If You Weigh 220 Pounds:

  1. One hundred thirty-one calories are burnt when walking one mile at a moderate speed of 3.5 miles per hour.
  2. If you walk one mile at a rate of 4.5 miles per hour, you will burn 148 calories.
  3. One hundred thirty-one calories are burnt when walking one mile at a moderate rate of 3.5 miles uphill.
  4. If you walk one mile uphill at 4.5 miles per hour, you will cover The expenditure of 182 calories.

If You Weigh 250 Pounds:

calories per walking

  1. One hundred forty-nine calories are burnt when walking one mile at a moderate speed of 3.5 miles per hour.
  2. One hundred sixty-eight calories are burnt when walking one mile at a speed of 4.5 miles per hour.
  3. Walking one mile uphill at a moderate speed of 3.5 miles per hour will burn 183 calories.
  4. Walking one mile uphill at 4.5 miles per hour will cover: 207 calories consumed burnt.

If You Weigh 280 Pounds:

  1. One hundred sixty-seven calories are burnt when walking one mile at a moderate speed of 3.5 miles per hour.
  2. Walking one mile at a rate of 4.5 miles per hour will burn 188 calories.
  3. Burning 204 calories in one mile of uphill walking at a moderate rate of 3.5 miles per hour
  4. If you walk one mile uphill at 4.5 miles per hour, you will cover 232 calories.

If You Weigh 310 Pounds:

  1. One hundred eighty-five calories are burnt when walking one mile at a moderate speed of 3.5 miles per hour.
  2. Two hundred nine calories are burnt when walking one mile at a rate of 4.5 miles per hour.
  3. Burning 226 calories in one mile at a moderate rate of 3.5 miles per hour when walking uphill
  4. When walking one mile at a fast pace of 4.5 miles per hour uphill, one burns 257 calories.

How To Walk Faster And Burn More Calories Overall

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Both Stanten and McKenzie agree that there are straightforward approaches that may take to accelerate the rate at which one burns calories when walking. Both experts agree that the number of calories you burn when walking will rise if you walk at a quicker pace, over a longer distance, and include more hills in your route.

Although the more your body has to work, the more energy it expends and, as a result, the more calories you burn, Stanten advises avoiding walking with hand weights or ankle weights to increase the calories you burn when walking. According to her, "using weights enhances the impact, which raises the chance for injury." "The shoulders, in particular as we get older, are more prone to accidents, and lifting weights might create a possible injury to the shoulder, elbow, or wrist," According to Stanten, people also prefer to move more slowly when they are carrying weights with them. It implies that they won't be able to burn off as many calories as they usually would.

calories per walking

In addition, Stanten notes that walking alongside friends might also result in a slower pace, which is something to keep in mind. Walking with a companion, a buddy, or a small group is quite appealing to her. However, she notes that this is not the most efficient way to walk to burn calories. "When people are walking and carrying on a conversation with someone, they tend to slow down their speed," she adds. "I've noticed it." On the other hand, if you want to increase the number of walks you take, you might find it helpful to make a plan to walk with a friend, a partner, or a group of people to get some exercise. It is unquestionably a good thing; nevertheless, in comparison to when you walk by yourself, you should perhaps slow down a bit more carefully.

calories per walking

Both authorities agree that walking is an excellent way to maintain physical activity. According to McKenzie, walking is a beautiful kind of cardiovascular activity because it has a mild effect. "It may do on a day of rest or rehabilitation, and it will not be difficult for you to work it into your regular schedule. It is a great stress reliever, helps with digestion after eating, helps increase your daily calorie expenditure, and is a relaxing leisure activity you can do with friends. "It also has many other benefits: It is a great stress reliever, helps with digestion after eating, and helps increase your daily calorie expenditure. It only demonstrates that even the most straightforward exercises shouldn't always be discounted as ineffective forms of exercise.