How Many Calories Can You Burn by Walking?

Getting an accurate estimate can be handy for planning your exercise and diet routines.

a young woman walks on a college campus against the background of a pink building

Medically reviewed in July 2021

Updated on March 4, 2022

If you’re looking to lose weight, walking can help. But how many calories you torch on a walk depends on your weight and your walking pace. The heavier you are and the faster you go, the more calories you'll burn. Walking for longer, up hills, on sand or uneven terrain, or in especially cold or warm weather will also use up additional calories.

A pound of body weight is equal to 3,500 calories. If you weigh 150 pounds and take a brisk one-hour walk each day, you can burn through 3500 calories in under two weeks. That means those walks could help you subtract a pound of body weight—assuming you don’t take in extra calories to make up for what you’re burning. That means it’s important to follow healthy overall eating patterns when you’re home.

Here are some estimates of the calories you’re likely to expend, based on your weight and pace.

Weight: 120 pounds
Pace and calories burned per hour:

  • Walking while pushing a stroller: 109
  • Walking a dog: 164
  • Walking briskly: 218

Weight: 150 pounds
Pace and calories burned per hour:

  • Walking while pushing a stroller: 139
  • Walking a dog: 205
  • Walking briskly: 273

Weight: 200 pounds
Pace and calories burned per hour:

  • Walking while pushing a stroller: 139
  • Walking a dog: 205
  • Walking briskly: 364

Weight: 250 pounds
Pace and calories burned per hour:

  • Walking while pushing a stroller: 227
  • Walking a dog: 341
  • Walking briskly: 455

Weight: 300 pounds
Pace and calories burned per hour:

  • Walking while pushing a stroller: 273
  • Walking a dog: 409
  • Walking briskly: 545

With this data in hand—plus a good accounting of the calories you’re taking in each day—you can be more informed about how to meet your weight management goals.

Article sources open article sources

Cleveland Clinic. Walking: Can It Help You Lose Weight? November 19, 2021.
Calorie Control Council. Get Moving! Calculator. Accessed February 22, 2022.
USDA National Agricultural Library. I want to lose a pound of weight. How many calories do I need to burn? Accessed February 28, 2022.

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