Calories Burned By Walking

How Many calories will you Burn?
easy ideas to burn even more calories

The amount of calories burned by walking depends on two important factors: your weight and speed.

The more you weigh, the more calories your body naturally expends to maintain itself. And, the faster you walk, the faster you'll burn calories.

Below you'll find a quick and easy way to determine the number of calories burned while walking for exercise. It is based on your weight and speed. You'll also find ideas to burn even more calories while walking.

You may also use this handy walking calories calculator to determine how many calories you can burn. You may plug in your own weight, pace and time spent walking and you'll find out exactly how many calories you burned while walking. Use it after each and every walk to track your progress.


And at the end of this article, I have some easy ways for you to burn even more calories while walking.

Calories Burned By Walking Chart:

If You Weigh 120 pounds

  • 3.0 mph: 237 calories burned per hour
  • 3.5 mph: 259 calories burned per hour
  • 4.0 mph: 280 calories burned per hour

If You Weigh 150 pounds

  • 3.0 mph: 297 calories burned per hour
  • 3.5 mph: 324 calories burned per hour
  • 4.0 mph: 351 calories burned per hour

If You Weigh 175 pounds

  • 3.0 mph: 346 calories burned per hour
  • 3.5 mph: 378 calories burned per hour
  • 4.0 mph: 409 calories burned per hour

If You Weigh 200 pounds

  • 3.0 mph: 396 calories burned per hour
  • 3.5 mph: 432 calories burned per hour
  • 4.0 mph: 468 calories burned per hour

If you aren't sure how fast you walk, here a few easy ways to determine how many miles per hour:

1. You can determine your pace by how quickly you walk one mile.

* 3.0 mph (miles per hour) = a 20-minute mile

* 3.5 mph = a 17 or 18 minute mile

* 4 mph = a 15-minute mile

2. You can determine your pace using the "talk test."

* If you can talk easily during you walk, you are most likely walking 3 miles per hour

* If it is somewhat difficult to talk while walking briskly, you are most likely walking 3.5 miles per hour

* If it is difficult to get out more than a word or two while you are walking very briskly, you are most likely walking 4 miles per hour

3. You can use a digital pedometer to track your walking pace. For more information, read this article on the best pedometers to purchase.

How to Burn More Calories While Walking

Try interval walking, which will help you burn even more calories and fat while exercising. It helps break the exercise plateau so you reach your fitness and weight loss goals quicker.

You can also wear a weighted walking vest to increase the amount of calories you burn during exercise.

You now have the information you need to track your daily or weekly caloric loss through walking, which will help you reach your weight loss goals.

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