How Many Calories Are Really Burned While Walking?

By , SparkPeople Blogger
When it comes to low-impact cardio that burns calories while toning muscle, walking wins every time. Sticking to a regular walking program puts you on the fast track to a slew of health benefits, including reduced risk of heart disease, stronger bones and joints, improved mental health and accelerated weight loss. When combined with a healthy, well-balanced diet, walking can be a great way to lose or maintain weight—but do you know just how many calories all those steps are really burning? The actual number of calories burned walking may be more—or less—than you think.

How Many Calories Should You Expect to Burn While Walking?

The two most important factors that determine your calorie burn are your distance and your weight. According to our calorie calculator, a 150-pound person would burn approximately 115 calories for every 30 minutes. However, it’s important to note that this estimate is just that: an estimate.
There are two different types of calorie burn: the total amount and the net amount. The net amount is calculated by subtracting your resting metabolic rate—the number of calories your body burns powering basic bodily function like circulation and breathing while at in a resting state—from the extra amount burned during exercise.
What about the calorie readout on your activity tracker or the treadmill screen? Fitness coach Alex Haschen says that should be viewed as more of an estimate than a scientific calculation, as those numbers can fluctuate above or below the actual calorie burn. Haschen recommends subtracting 25 percent of the total calorie burn to gain a more accurate picture of what you’re truly burning.
If you’re new to walking or exercise in general, you might be surprised to learn that you’re likely burning more calories than seasoned speed walkers who have been hoofing it for years. Strength and conditioning coach Brandon Mentore points out that people who are in better physical shape will adapt faster to an activity and burn fewer calories doing it, while those who are less fit will have a higher calorie burn until their bodies adapt.

How to Increase Your Calories Burned While Walking

Go the extra mile(s). It might seem like the best way to burn more calories is to ramp up your walking pace. Although increasing your speed doesn’t have as much caloric impact as weight and distance, it will enable you to cover more ground. If you only have 30 minutes to walk, for example, going faster can help you hit your desired mileage and calorie goal.
Mix it up. For maximum calorie burn, running coach Kyle Kranz recommends incorporating a mix of long, slow distances and high-intensity intervals. "Variety is the main ingredient when it comes to improving your health and well-being," he says. If your joints can handle it, try sprinkling in some short bursts of jogging or race walking to amp up your calorie burn.
Get friendly with hills. Incorporating incline will boost your calorie burn. If you exercise outside, plan your route to include some hills or stairs; if you’re a treadmill walker, increase the incline setting.
Use walking poles. Using walking poles incorporates the upper-body muscles, which ramps up overall calorie burn. As an added bonus, they can also reduce impact on the knees and other joints.
If walking is your activity of choice, you’re already ahead of the game. All you need is your own two feet, some quality walking shoes and the open road to get on track with your weight-loss or fitness goals.
If the calorie burn seems small, remember that it all adds up. In addition to your “official” daily walk, sprinkle in shorter bursts throughout the day to increase your total expenditure. Simple changes like parking far away from building entrances, walking around the block while talking on the phone and always taking the stairs instead of the elevator lead to several hundred extra steps. Over time, when combined with a healthy diet and some strength training, the calories burned walking will keep you on pace to meet your goals.

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HAZEL_MARRIE 8/13/2018
Walking certainly helps burn calories but it is one of the time-taking ways! Therefore people often like to indulge in some serious exercising. Many people who desire to attain maximum results in the minimum time possible opt for weight loss supplements! They say it as the easiest way to burn excess body fat naturally. Is this really possible? I doubt. Report
MARKSMOM3 8/11/2018
Good info to keep in mind. Thanks Report
TUKARAMA 8/7/2018
I lost 22 kilos in 7 months with just walking (and eating better, of course). Maintained the weight for about a year. While losing weight I walked 5 or 6 km most days. For maintaining it is 2 or 3 km a day. It is almost like not exercising. Report
BIKE4HEALTH 7/22/2018
Thanks Report
NANCYPAT1 7/21/2018
Helpful information! Report
NANCYPAT1 7/21/2018
Helpful information! Report
BABY_GIRL69 7/20/2018
Good information Report
MCBETH 7/20/2018
Thanks Report
good info
NANAW12001 7/19/2018
Thanks. Report
ARTJAC 7/18/2018
SHOAPIE 7/18/2018
Good reality check. Report
AJB121299 7/17/2018
nice Report
_CYNDY55_ 7/17/2018
Thanks! Report
Thanks for sharing this info. Report
SHOAPIE 7/17/2018
Thank you. Report
I’ll be adding some short energetic bursts to my 3 daily walks with the Kitchen Wolves. Thanks! Enjoyable article! Report
PICKIE98 7/17/2018
I am unable to do any inclines. Report
LEANJEAN6 7/17/2018
This really is great info-Thank-yui- Report
JANET552 7/17/2018
Thanks Report
97MONTY 7/17/2018
Great information, thank you Report
AZMOMXTWO 7/17/2018
thank you Report
EMGERBER 7/17/2018
This article provided some interesting information. I walk daily because it makes me feel good and I like being active and healthy and it is so easy to do any were any time. Report
NEPTUNE1939 7/17/2018
TY Report
TCANNO 7/17/2018
It does depend on what your weight is. When I start out it was 130+ per mile but now it is around 85 to 90 Report
AMYRCMK 7/17/2018
Thank you! Report
BONNIE1552 7/16/2018
Walking is my go to exercise. Report
LOSER05 7/15/2018
Great. Report
ZRIE014 7/15/2018
informational Report
RHOOK20047 7/14/2018
Great info. Report
Very informative. Report
ECOAXUM 7/14/2018
Thanks for the article. Very helpful. Report
DGRIFFITH51 7/14/2018
Thanks for the info. Report
CHERYLHURT 7/14/2018
Great Report
MUSICNUT 7/14/2018
Thanks for the great article! Report
MOONDRAGON29 7/14/2018
Very helpful. Report
ZRIE014 7/14/2018
thanks Report
MNABOY 7/13/2018
Thanks Report
NANCYPAT1 7/13/2018
Nice to know Report
NANCYPAT1 7/13/2018
Nice to know Report
RHOOK20047 7/13/2018
Great article and good information. Report
NELLJONES 7/13/2018
My dietician told me that the burn is about 100 cals per hour. Time more than speed or distance is the key. Report
KHALIA2 7/13/2018
I love to walk and this was great info to know. Thank you so much! Report
GEMINI1977NM 7/13/2018
thanks Report
JUDYAMK 7/13/2018
my Doctor does not want me to do a stroll in the park wehen I walk she warts me to really move it ! Report
USMAWIFE 7/13/2018
great information Report
JANIEWWJD 7/13/2018
Loved this article!!!! Report
I thought Sparkpeople did not approve of adding any weights ,like ankle weights,in working out. and yet, here you list to wear ankle weights.~Which is it,SP ? Report
KATHYJO56 7/13/2018
very informative Report
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