Complete Guide: Calorie Burn Calculator for Walking
Calculate how many calories you burn walking. Sustainable cardio for weight loss and health without high impact.
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Expert Tips for Walking
- ✓Walking burns about 50-80 calories per mile depending on weight
- ✓Brisk walking (4 mph) burns ~40% more than leisurely walking (2 mph)
- ✓Adding incline dramatically increases calorie burn
- ✓Carrying extra weight (weighted vest) increases burn proportionally
- ✓10,000 steps = roughly 5 miles = 400-500 calories for average person
- ✓Walking is low-impact and sustainable for daily exercise
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Frequently Asked Questions
How many calories does walking burn?
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About 50-80 calories per mile based on body weight. A 150lb person burns ~60 calories per mile walking. Speed has modest effect compared to running.
Is 10,000 steps enough to lose weight?
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10,000 steps burns 400-500 calories. Combined with diet, yes. Without diet changes, it may only offset one snack. Weight loss requires caloric deficit.
Does walking speed affect calorie burn?
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Yes, but less than you'd expect. Brisk walking (4 mph) burns ~40% more per mile than slow walking (2 mph). The main benefit of speed is more distance in less time.
How do I burn more calories walking?
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Add incline (15% grade doubles calorie burn), carry weight (vest or backpack), use walking poles for upper body engagement, increase speed.
Is walking as good as running for weight loss?
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Running burns more per mile, but walking is more sustainable. What you'll actually do consistently wins. Many people lose more weight walking because they stick with it.
Looking for the standard calorie burn calculator?
Go to Main Calorie Burn Calculator