How Many Calories Do You Burn Walking a Mile? (Calculator)
The calories you burn walking a mile are about 86 calories for an adult weighing 70 kg (≈155 lb). This assumes a normal walking pace of about 3 mph, taking roughly 20 minutes to cover the mile. The figure refers to the extra energy used above resting.
Calories per mile rise or fall in proportion to body weight. Walking faster or slower than a normal pace usually increases calorie use slightly.
Use this calculator to estimate calories burned for your own weight and walking style.
How many calories do you burn walking a mile at 200 pounds?
A 200 lb adult burns about 111 calories walking one mile at a normal pace (about 3 mph, roughly 20 minutes).
This is an estimate of extra calories above resting, based on MET values from the 2024 Adult Compendium and scaled to body weight. Adult Compendium (MET tables)
How many calories do you burn walking a mile at 300 pounds?
A 300 lb adult burns about 167 calories walking one mile at a normal pace (about 3 mph, roughly 20 minutes).
Because the calculation is weight-based, calories per mile rise (or fall) roughly in proportion to body weight. Adult Compendium (MET tables)
How many calories do you burn walking a mile in 20 minutes vs 30 minutes?
20 minutes for a mile is about a 3 mph pace. For a 70 kg adult, the estimate is about 86 calories for the mile.
30 minutes for a mile is about a 2 mph pace. For a 70 kg adult, the estimate is about 90 calories for the mile.
That small increase at slower speeds is a known pattern in walking-energy research. Energy cost per distance tends to be lowest around a comfortable “normal” pace, and it rises when you go noticeably slower or faster. Our calculator is indicative and table-based, so treat the difference as a general direction rather than a precise rule. Stride lengths, speed and energy costs in walking
How many calories do you burn walking an hour?
At a normal walking pace (about 3 mph), one hour is roughly 3 miles.
For a 70 kg adult, that works out to about 258 calories per hour of extra burn (3 × 86).
At 200 lb, the same hour is about 333 calories (3 × 111). At 300 lb, it is about 501 calories (3 × 167).
How many steps are in a mile?
A common rule of thumb is about 2,000 steps per mile, but it varies with height and stride length.
If your stride is shorter, you will take more steps per mile. If your stride is longer, you will take fewer. Virginia.gov walking guide (steps per mile)
Method notes for the calculator
These estimates use MET values from the 2024 Adult Compendium of Physical Activities and scale the result to body weight. They are designed to give a clean, practical estimate for typical use, not to model walking mechanics in detail.
The figures shown are extra calories above resting. Real-world burn varies with terrain, wind, stride, fitness, stops and starts, and how “steady” the mile actually is.