How Many Calories Does Walking A Mile Burn? Best Guide For Fitness

How many calories does walking a mile burn? To find out the answer to this question, as well as tips on how to increase your calorie burning while walking for exercise or transportation, please refer to our article.


Walking is one of the simplest forms of exercise that anyone can engage in, and it’s an excellent way to burn calories. It’s a low-impact exercise that doesn’t require any special equipment, making it accessible to anyone, anywhere. One of the most common questions people ask about walking is, “How many calories does walking a mile burn? It is our intention to examine the answer to this question in this article and provide some additional insight into the benefits of walking.

How many Calories Does Burned While Walking a Mile?

How Many Calories Does Walking A Mile Burn
How Many Calories Does Walking A Mile Burn

Walking a mile burns calories based on a number of factors, including your weight, walking speed, and the surface you are walking on. On average, a person who weighs 150 pounds can burn around 100 calories per mile walked, while a person who weighs 200 pounds can burn around 130 calories per mile walked. However, this is just an estimate, and the actual number of calories burned can vary depending on the individual’s metabolism and other factors.

Factors That Affect Calories Burned While Walking

As mentioned earlier, several factors can influence the number of calories burned while walking. These include:

  1. As a result of moving a larger body, a heavier person burns more calories than a lighter individual.
  2. However, if you are just beginning to walk, it may be difficult to maintain a fast pace.
  3. Terrain: Walking uphill or on uneven terrain requires more energy and burns more calories than walking on a flat surface.
  4. The number of calories you burn while walking may decrease as you get older due to a slower metabolism.

Benefits of Walking

How Many Calories Does Walking A Mile Burn
How Many Calories Does Walking A Mile Burn
  1. Weight loss: Walking can be an effective way to lose weight or maintain a healthy weight, as burning calories can create a calorie deficit in your body, leading to weight loss.
  2. Increased energy: Walking can help boost your energy levels by increasing blood flow and oxygen to your muscles and brain, which can lead to improved productivity and concentration.
  3. Improved cardiovascular health: Walking is an excellent way to improve your cardiovascular health, as it can help lower your blood pressure, reduce your risk of heart disease, and improve your overall heart health.
  4. Reduced stress and anxiety: Walking can help reduce stress and anxiety levels by releasing endorphins, which are the body’s natural mood enhancers.
  5. Improved bone density: Walking can help improve bone density, reducing the risk of osteoporosis and other bone-related conditions.
  6. Improved joint health: Walking is a low-impact exercise that can help improve joint health and reduce the risk of joint-related conditions such as arthritis.
  7. Better sleep: Walking can help improve the quality of your sleep by promoting relaxation and reducing stress and anxiety levels.
  8. Improved mood: Walking can help improve your mood by releasing endorphins, reducing stress levels, and providing a sense of accomplishment.
  9. Increased socialization: Walking can be a great way to socialize with others, whether it’s walking with friends or joining a walking group, which can help improve your overall sense of well-being.

Tips for Calorie Burning

Calorie burning is a crucial component of weight loss and maintaining a healthy lifestyle. While regular exercise is one of the most effective ways to burn calories, there are other tips and tricks that you can incorporate into your daily routine to help increase your calorie burn. Here are some tips for calorie burning:

How Many Calories Does Walking A Mile Burn
How Many Calories Does Walking A Mile Burn
  1. Increase your daily steps: One of the easiest ways to burn more calories is to increase your daily steps.It is a low-impact exercise that can be performed anywhere and at any time. Aim to walk at least 10,000 steps per day, which can help you burn an extra 200-300 calories.
  2. Include high-intensity interval training (HIIT) in your exercise routine: HIIT consists of short bouts of intense activity followed by periods of rest. Compared to steady-state cardio, it burns more calories in a shorter period of time. Try adding HIIT workouts to your exercise routine, such as sprint intervals or jumping jacks.
  3. Lift weights: Strength training is an effective way to build muscle mass, which can help you burn more calories at rest. Aim to strength train at least two to three times per week, focusing on exercises that target large muscle groups like squats, lunges, and push-ups.
  4. Increase your protein intake: Protein is essential for building and repairing muscle tissue, which can help increase your metabolism and calorie burn. Aim to include protein with every meal, such as eggs, chicken, fish, or tofu.
  5. Get enough sleep: Lack of sleep can disrupt your metabolism and make it harder to burn calories. Aim to get at least seven to eight hours of sleep per night to help support your calorie-burning efforts.
  6. Drink water: Staying hydrated can help boost your metabolism and promote calorie burning. Aim to drink at least eight glasses of water per day, and try replacing sugary drinks with water or unsweetened tea.
  7. Take the stairs: Taking the stairs instead of the elevator is an easy way to incorporate more physical activity into your day. It can help you burn extra calories and improve your cardiovascular health.
  8. Stand more: Sitting for long periods can slow down your metabolism and make it harder to burn calories. Try standing up and moving around every hour, or invest in a standing desk to help increase your daily calorie burn.


1. How many miles should I walk to burn 500 calories?

Typically, taking 10,000 steps equates to approximately 5 miles of walking. Therefore, if you weigh 180 pounds and walk 5 miles or 10,000 steps, you can burn 500 calories based on the simple formula of 100 calories per mile.

2. How many calories does a 2-mile walk burn?

During a 2-mile walk, a man weighing 200 pounds will burn approximately 106 calories, while a woman weighing 170 pounds will burn about 90.6 calories. The number of calories burned during a walk is influenced by various factors such as age, biological sex, muscle mass, and the level of intensity.

3. What is the highest calorie-burning exercise?

There are also other excellent options, such as stationary bicycling, jogging, and swimming.

4. What is the distance or duration of walking required to burn 1,000 calories? 

Generally, a 30-minute walk can burn 100-200 calories and cover a distance of 1.5 to 2 miles. Therefore, to burn 1,000 calories, you would need to walk for at least 5 hours or cover a distance of 7.5 miles.

5. How many calories do you burn while sleeping?

The average person burns about 50 calories per hour during sleep. However, the number of calories burned varies based on the individual’s basal metabolic rate (BMR).


As you can imagine, the number of calories burned while walking a mile varies depending on a number of factors such as your body weight, your age, your gender, your muscle mass, and your intensity level.

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