How many calories are burned by walking?

Walking is a simplest form of exercise a person can choose to burn calories and maintain a healthy body weight. An average person when walks at a moderate speed burn 4 calories per minute. Assuming a man with an average weight of 170-180 pounds or women with an average weight of 150-160 pounds will burn 4 calories when he/she walks at a pace of 3 miles per hour. So if a man weighing 190 pounds walks at the pace of around 4 miles per hour then he will burn 5 calories per minute instead of 4 and if a man weighing 160 pounds walks at the pace of 2 miles per hour then he will burn 3 calories instead of 4. Thus calories burned by walking will depend on your weight, height, body frame, speed at which you walk, time and distance you cover.

Does running burn more calories than walking?

Actually there is no major difference between the calories burned while walking and calories burned while running. Let me clear the myth that running burns more calories than walking.


There are different metabolic equivalents (MET) for different activities according to calories burned per kilogram per hour. For example if you weigh 150 pounds and sit quietly for an hour you will burn 1 MET that is 68 calories per hour.

A runner or a fast walker will achieve the same 8 MET when they run or walk at the speed of 5 miles per hour or 12 minutes per mile. Calories burned per hour and calories burned per mile are similar.


Walking at different pace will burn from 2-8 MET and running at different speeds will burn 8-18 MET. From this it seems that there is a lot of difference in the calories burned between walking and running. But the length of the workout will matter, in terms of running for a set number of miles or running for a set period of time.


Runners burn almost the same number of calories at the speed of 5-9 miles per hour. However the METs are higher as the speed increases to reflect that they will go for more miles in the same hour. This is based on the assumption that they will run for an entire hour, instead of running a set number of miles.


Similarly walkers also experience little difference in calories burned per mile at the speed of 2.5-4 miles per hour. If they can walk up to 5 miles per hour they can burn same calories per mile as runners. At fewer speed however walkers will burn fewer calories, but they can easily make up the difference by increasing the distance.

Calories burned per mile for a person weighing 160 pounds -

Walking

2.0 mph – 91 calories

2.5 mph – 87 calories

3.0 mph – 85 calories

3.5 mph – 83 calories

4.0 mph – 91 calories

4.5 mph – 102 calories

5.0 mph – 116 calories

Running

5.0 mph – 116 calories

6.0 mph – 121 calories

7.0 mph – 119 calories

8.0 mph – 123 calories

9.0 mph – 121 calories

10.0 mph – 131 calories

Calories burnt walking

The weight of an individual is mostly determined by the balance of calories that is maintained which is basically the number of calories burnt versus the number of calories consumed. In order to lose weight and know the number of calories burnt walking one should keep in mind that they need to increase their activity levels as compared to their calorie intake on a daily basis. Calories are basically the source of energy that one derives from the food one consumes. In order to know how many calories are burnt walking one should multiply their weight with the distance covered. This is because the time taken to cover that distance does not matter as much as the distance itself. Similarly the calories burnt walking 1 mile can be increased if they are able to cover that 1 mile in 13 minutes or even lesser time. Those who have just started walking to lose weight and are keen on knowing the number of calories burnt while walking should keep in mind that they should gradually increase the distance covered first before actually working on ones speed.

The simple rule of thumb that is universally followed is that one should burn around 100 calories per mile for a 180 pound person. Calories burnt walking tend to be more when one is walking at slow speeds because is required to start and stop continuously with each step and the momentum is also not sufficient to carry them along. On the other hand at high walking speeds more muscle groups are being used on account of the race walking stride and the movement of the arms. These extra muscles that come into play while walking tend to also burn some additional calories with every step. On the other hand running  may burn even more calories as compared to the calories burnt walking  because of the upwards and downwards motion of lifting ones weight off the ground as well as moving the body forward. The weight of the individual also plays an important role in calculating the calories burnt while walking because a person who is overweight will actually burn more calories on account of the added effort as compared to someone who weighs less. While taking up walking to burn calories and lose weight one should also pay attention to their footwear as the right kind of walking shoes that fit well and are flexible an correctly cushioned also tend to enhance ones walking experience.

While taking up any form of exercise including walking one should remember to drink sufficient amounts of water to keep oneself hydrated at all times. One should ideally drink a tall glass of water at least one hour before walking and then while they are walking they may drink a cup of water every half an hour. Those who walk continuously for almost 2 hours should start drinking some sports drink so as to replace the electrolytes or the body salts that may have been lost. As discussed earlier, calories burnt while walking tend to be more if one engages other muscle groups such as those in the arms. One may also build their upper body strength while walking by using weights. Similarly one may also use fitness poles while walking  which helps in toning the upper body muscles  as also help relieve some amount of stress from the ankles, knees and hips. On an average calories burnt walking 1 mile are almost 100 calories but this again will vary depending on the speed at which the individual is walking, their weight, the terrain, distance covered and so on. A healthy rate of losing weight via walking is approximately one to almost two pounds in a week.

Taking up walking as an exercise is a great way for you to burn calories and enjoy being outdoors. Once you start a regular walking program, you would not only burn calories but also feel great. It is not natural for our bodies to be physically inactive. This sedentary lifestyle makes our bodies vulnerable to various conditions like depression, obesity, diabetes, weakness, osteoporosis, and coronary heart diseases. It is not necessary for you to be a fitness freak to reap the benefits of exercise. A moderate session of exercise can be very effective for your overall well being and will keep you fit. Starting a walking program is the best option for individuals who have not exercised in a long time.

With walking, the calories burned will depend on the distance of your walks, the pace at which you walk, and your body frame, height, and weight. For a man weighing 170 to 180 pounds, the number of calories burnt while walking at a speed of 3 miles per hour will be 4. For a woman weighing 150 to 160 pounds, the number of calories burned walking at 3 miles per hour will be 4. Before you begin walking, it is important that you pick up a good quality pair of shoes. The best shoe for you to get is one that provides sufficient cushioning, flexibility, good support, and makes up for any problems of your strides, like over pronation. The feet of each individual is different, so you should get the advice of an expert on walking shoes to help you get the right one. Your walking shoes should be able to twist and bend, to flow with the movements of the feet. If your shoes are too stiff, it will be a hindrance to your feet’s movements.

Another important part of walking is to maintain correct posture to make it most effective. You should be standing tall with your back straight to improve the posture of your spine and prevent a strain and pain in your back. While there are individuals who feel that leaning the body forward while walking helps them walk at a faster pace, it puts a strain on the muscles and can lead to a tight and sore back. While walking, you should allow your body to lengthen by bringing your head up towards the sky and imagine your feet going down to the earth. You should also keep your eyes and head forward while walking and your neck should be kept in alignment with your body. While walking, the head is commonly pushed forward but this can bring a pain to your neck. Make sure to keep the shoulder and neck muscles relaxed. You could also shrug your shoulders once in a while when you are walking to ensure no tension is being held in the shoulders. You should also align your shoulders to your body, which means that it should not roll forward or back. 

The number of calories burned while walking for a distance of 1.5 miles and at a pace of 2 kilometers in one hour will be around 109, and the calories burned while walking at a pace of 3 kilometer in 1 hour will be 163. If you weigh 140 pounds, the number of calories burned while walking for 30 minutes at a speed of 2 miles per hour and for a distance of 1 mile will be around 83. To calculate how many calories are burned while walking for a mile a walking calculator can be used. All you will need to do is to enter the distance of your walk, the duration, and your weight to get the number of calories burned while walking on a level surface. Walking on an inclined surface will burn a larger number of calories.

The reason why walking is effective in burning calories is because, for fat to be burned the body needs to be constantly in the mode of fat burning through the entire exercise. One of the benefits of walking is the improved working of the heart in both men and women. Walking also helps prevent the loss of memory and reduces the risk of diabetes. The weekly duration of your walks should not be less than 2 hours. It will be more effective if you can manage walking for 5 or 6 days in a week for 30 minutes. It is also recommended by the world health organization for everyone to do brisk walking.

Before you start a running program, it is also important for you to consult a doctor if you suffer from arthritis and heart problems. It is also essential that you perform some warm-up and stretching exercises before you begin your walking program. This will enable your muscles to stretch more easily and prevent them from snapping from being too cold. You should also make sure to gradually increase the intensity of your walks and allow your body to slowly adapt to the walking, especially if you have been inactive for a while. Being too ambitious and trying to achieve too much right from the start can not only lead to an injury but may de-motivate you if you are not able to be up the mark. Instead, make goals that you will be able to achieve and at the same time provide you with a challenge. It is also essential that you maintain a well-balanced diet along with your walking program to work together to give you a healthy mind and body.