Walking Calorie Calculator

How many calories did your walk burn? Enter your distance, weight, and pace for an instant estimate.

Enter your distance and weight above.
calories burned
walking time
steps
city blocks
Advertisement

Calories Burned Walking — By Distance and Weight

At a moderate pace (3.0 mph). Heavier walkers burn more calories per mile because they're moving more mass.

Distance 120 lbs 150 lbs 180 lbs 210 lbs 250 lbs

How Many Calories Does Walking Actually Burn?

Walking burns roughly 80–100 calories per mile for most adults, using the body's own weight as the primary variable. A 150 lb person burns about 83 calories per mile at a moderate pace. A 200 lb person burns about 111 calories over the same distance. The difference comes from the simple physics of moving mass through space.

What surprises most people: pace matters less than they expect on a per-mile basis. Walking briskly at 3.5 mph burns slightly more per mile than walking at 3.0 mph — but only by about 5–8%. The bigger effect of walking faster is that you cover more ground in the same amount of time, which is where the real calorie difference accumulates.

In terms of daily goals: 10,000 steps — roughly 5 miles — burns approximately 400–500 calories depending on your weight. Done daily, that's 2,800–3,500 calories per week, which is roughly equivalent to a pound of body fat. Walking consistently enough to lose weight is less about any single workout and more about daily accumulation over months.

One thing our calculator doesn't capture: your body's efficiency increases as you get fitter. The same 3-mile walk burns slightly fewer calories as your cardiovascular system becomes more economical. This is one reason consistent walkers sometimes hit plateaus — not a failure, just a sign of improved fitness.

Related

Calories per Mile Walking for Weight Loss 10,000 Steps in Miles Walking Time Calculator How Long to Walk 3 Miles How Long to Walk 5 Miles
Advertisement

Frequently Asked Questions

Walking burns approximately 80–100 calories per mile for most adults. At 150 lbs: ~83 calories per mile. At 180 lbs: ~100 calories. At 210 lbs: ~116 calories. Body weight is the dominant factor — pace has a smaller effect on per-mile calorie burn than most people expect.
A 30-minute moderate walk (3.0 mph) covers about 1.5 miles and burns roughly 120–180 calories depending on body weight. At 150 lbs: ~125 calories. At 180 lbs: ~150 calories. At 210 lbs: ~175 calories. Use the calculator above with your specific weight and distance for a precise estimate.
Yes, but it depends on how you measure. Per hour, faster walking burns considerably more calories because you cover more distance. Per mile, the difference is smaller — roughly 5–10% more calories at brisk pace versus moderate. Body weight has a much larger effect on calories per mile than walking speed does.
Yes — walking is one of the most effective long-term weight management tools precisely because it's sustainable. A daily 5-mile walk burns 400–500 calories, which adds up to roughly a pound of fat per week if diet stays constant. The key is consistency over months rather than intensity in single sessions. See our full guide to walking for weight loss.