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How Many Calories Can You Burn by Walking?

How Many Calories Can You Burn by Walking?

How many calories you torch on a walk depends on how much you weigh and how fast you walk. There's some sweet revenge in that: The heavier you are, the more calories you'll burn per hour. And, of course, the faster you walk, the faster you burn calories.

Want to nix a pound just by walking? Burn 3,500 calories and you're there. So if you weigh 150 pounds and walk at a 4 mph pace for an hour a day, a pound could be gone in just over 10 days -- without dieting! Check out how much you're burning every hour you walk:

Weight: 120 lb.
Pace / Calories burned/hour

  • 24-minute mile (2.5 mph) / 163
  • 20-minute mile (3 mph) / 180
  • 17-minute mile (3.5 mph) / 207
  • 15-minute mile (4 mph) / 272

Weight: 150 lb.
Pace / Calories burned/hour

  • 24-minute mile (2.5 mph) / 204
  • 20-minute mile (3 mph) / 225
  • 17-minute mile (3.5 mph) / 258
  • 15-minute mile (4 mph) / 340

Weight: 200 lb.
Pace / Calories burned/hour

  • 24-minute mile (2.5 mph) / 272
  • 20-minute mile (3 mph) / 300
  • 17-minute mile (3.5 mph) / 344
  • 15-minute mile (4 mph) / 454

Weight: 250 lb
Pace / Calories burned/hour

  • 24-minute mile (2.5 mph) / 306
  • 20-minute mile (3 mph) / 375
  • 17-minute mile (3.5 mph) / 387
  • 15-minute mile (4 mph) / 511

Weight: 300 lb.
Pace / Calories burned/hour

  • 24-minute mile (2.5 mph) / 368
  • 20-minute mile (3 mph) / 382
  • 17-minute mile (3.5 mph) / 438
  • 15-minute mile (4 mph) / 579

Medically reviewed in February 2019.

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