How many calories can I burn 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 four mph pace for an hour a day, a pound could be gone in just over 10 days -- without dieting!

How many calories you burn walking really depends on how fast you walk.

For example, a 150 pound person can burn:
  • 204 calories per hour walking the dog (however if your dogs are like mine and pull you all over the place you'll burn a lot more!)
  • 259 calories per hour walking at a pace of 3.5 mph.
  • 408 calories per hour walking uphill at a pace of 3.5 mph.
  • 429 calories per hour walking at a pace of 4.5 mph.
  • 544 calories per hour walking up stairs.
The key here is pace. For a 150 pound person, walking at 3 mph can burn 225 calories an hour. Kick it into overdrive and hit 4.5 mph, and you can burn 430 calories and hour.

Continue Learning about Walking

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.