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How Many Calories Burned While Walking?

Calculating the amount of calories burned while walking isn't rocket science, but it isn't a totally straightforward calculation. If you want to lose weight walking, knowing how many calories you've used can be a great motivator, both to get more active and to stop eating snacks that are choc full of calories.



The following figures are a rough guide to calories burned while walking at given speeds, for a person weighing around 150 pounds. It depends on your weight, how far you walk and the pace or speed, and also varies between men and women.

  • 2 mph - slow pace - approx 200
  • 3 mph - moderate pace - approx 225
  • 4 mph - very brisk pace - approx 350

If you are walking your dog or just for pleasure then you can assume calories burned per hour at about 240.

Thankfully, it isn't just calories burned while walking that contribute to your weight management or loss. Calories are even being used while you sleep as you can see from these examples:-

  • Sleeping 60 Kcal
  • General gardening 270 Kcal
  • Aerobic dancing 440 Kcal
  • Vacuuming 230 Kcal

What is a Calorie? What Does Kcal Mean?

Very simply, it is the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. Calories are the energy that powers our body. We need between 1500 and 2000 daily, when we consume more than we use we put on weight.

A kilocalorie is a unit of energy - it's 1 food calorie, or 1,000 energy calories. It's the energy necessary to raise the temperature of 1 kg of water by 1° Celsius (1.8 degrees Fahrenheit).(Calorie-counter.net)



Using a Pedometer

A pedometer or step counter can be really useful in recording the number of steps taken, how far we've walked and the time taken to do it - 10,000 steps should be our daily target.

There plenty of different pedometers to chose from, varying in price from approx $5-$100.
calories burned while walking - pedometers

Question - How do I lose weight walking, surely there's more to it than just putting one foot in front of the other?

No not really - but you do need a plan and a goal!

  1. Your plan should be to burn more calories than you take in.
  2. Your goal should be to lose x pounds.

If you do number 1, number 2 will follow!Walking to lose weight is so easy it won't feel like an exercise program or diet.

Tips on Walking for Weight Loss and Good Health

  • Do it consistently - walk at least 3 times a week and preferably 5
  • Create a schedule that is achievable - start slowly and build up
  • Using a pedometer will help you keep track of your progress each day
  • Make it enjoyable - take your dog, MP3 player or camera, make your route as interesting as possible
  • Your footwear should be really comfortable, and layer your clothes in case you get too hot
  • Take some healthy snacks with you - fruit, nuts, dried fruit and a drink
  • Don't fret too much about weight - think about how you look and feel

Once you begin to feel the benefits of walking you may go faster and further, become more adventurous and go hiking, or hill climbing, or even mountaineering - but remember to look after your feet!


You may need to change your eating habits to make the most of the calories burned while walking. Follow the advice in these healthy eating guidelines or read how you can have weight loss without dieting.



Return from Calories Burned While Walking to Healthy Lifestyle Success home page

Lose Weight Walking - Walking for exercise will improve your fitness and help with weight loss

Weight Loss Without Dieting? -So is eating to lose weight possible?Absolutely! What's more it doesn't involve complicated diet regimes or starving yourself of regular meals

Drinking Water To Lose Weight?Yes - Studies have shown that not only will you lose weight, but will be more successful at keeping it off.

Crazy Diets - Are You Really That Desperate? Do they work or are they weight loss for idiots?

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Welcome!
I'm Tiffany - fifty something midlifer - 20 years experience! This site is packed with advice and information to help you get the most out of life by becoming, healthier, fitter, happier and ultimately taking you to a more satisfying future. C'mon, let's do it together!

Want to know more? Contact me - I like to talk:-) or find out more about me.