How many miles do I need to walk to burn 500 calories?

To burn 500 calories walking at a moderate pace, you need to walk approximately 5–6 miles depending on your body weight. A 150 lb person needs about 6 miles. A 200 lb person needs about 4.5 miles. Use the calculator to find your precise target distance.

Does walking faster burn more calories per mile?

Walking faster burns slightly more calories per mile — roughly 5–10% more at brisk vs moderate pace. The bigger effect of walking faster is burning more calories per hour, since you cover more ground. For maximum calorie burn in a set time, walk faster. For maximum calorie burn per mile, the difference is small.

Calories Burned Walking a Mile

Walking a mile burns approximately 80–100 calories for most adults.

At 130 lbs: ~72 cal · At 155 lbs: ~83 cal · At 180 lbs: ~100 cal · At 205 lbs: ~115 cal

Body weight is the dominant factor. Pace matters less than most people expect per mile.

Find Your Calorie Burn

Pre-set to 1 mile. Change the distance, enter your weight, and adjust pace to personalise.

Distance

Pace

Your Weight

Enter your weight above for a personalised result.

Calories Burned Walking a Mile — By Weight and Pace

These figures use MET (Metabolic Equivalent of Task) values from the American College of Sports Medicine's Compendium of Physical Activities.

How Far to Walk to Burn 100–500 Calories

Based on moderate pace (3.0 mph) and average adult weight (155 lbs).

Calorie Target	Miles to Walk	Steps (approx)	Walking Time

Frequently Asked Questions

How many calories does walking a mile burn?

Walking a mile burns approximately 80–100 calories for most adults at a moderate pace. The exact figure depends primarily on body weight. At 130 lbs: ~72 calories. At 155 lbs: ~83 calories. At 180 lbs: ~100 calories. At 205 lbs: ~115 calories. Enter your weight in the calculator above for a personalised estimate.

How many miles to burn 500 calories walking?

At a moderate pace, burning 500 calories requires roughly 4.5–6 miles depending on your body weight. A 150 lb person needs approximately 6 miles. A 180 lb person needs about 5 miles. A 210 lb person needs about 4.3 miles. Use the full calorie calculator to set your target.

Does walking uphill burn more calories?

Yes — significantly. Walking uphill at a moderate gradient burns roughly 8–18% more calories per mile than flat walking. A steep hill can increase calorie burn by 35% or more. This is why hilly routes are considerably more demanding than flat ones of the same distance. Our time calculator includes a terrain adjustment if you want to factor this in.

Related:

Walking Calorie Calculator Walking for Weight Loss 10,000 Steps in Miles How Long to Walk 5 Miles Walking Time Calculator