Fitness Pros Reveal How Many Calories You Really Burned While Walking and How to Spike Your Number

Your calories burned walking may not seem like much compared to the calories burned by high-intensity workouts. But it turns out walking may still be a better bet when it comes to weight loss. (After all, you can’t burn that many calories when your knees hurt from jogging or you twisted an ankle trying CrossFit!) Not only can you burn plenty of calories walking, it’s also one of the most effective and accessible forms of fitness out there. Here’s how walking can improve your health, the number of calories you can expect to burn and ways to supercharge the burn even more.

How to get started with a walking routine

Walking delivers the same health perks you'd expect from nearly any type of aerobic activity. It helps prevent and manage chronic diseases like heart disease and diabetes. Plus it combats high blood pressure, improves mental health and contributes to a healthy body. But one area walking really shines is revving your metabolism by increasing your calories burned.

Ready to reap the rewards of a brisk stroll? Before you begin any new fitness activity, it’s smart to talk to your healthcare provider. Once you get the green light, start slow. “If you’re a beginner, start with 30 minutes per day, five times per week and build from there,” says Stasia Patwell, certified fitness trainer. She likes to see her clients eventually get to 10,000 steps a day.

If that seems like a lofty goal right now, don't panic. Michele Stanten, certified fitness instructor, walking coach and author of Walk Off Weight, agrees that 30 minutes can be a good target. But she says it’s all about starting where you are. “You don’t have to do it all in one shot," she notes. "If you can take three 10-minute walks at different times of the day, that’s just as good,” she says.

How many calories are burned while walking?

Walking can burn a significant number of calories, but the exact amount depends on a few factors such as your weight, walking speed and the terrain you’re walking on.

Stanten estimates that a woman of average height and weight can expect to burn about 136 calories walking at a pace of 3 miles per hour for 30 minutes. If she walks a bit faster, 3.5 miles per hour, she’ll burn 167 calories during her workout. If she can pick up the pace to 4 miles an hour, that’s a 193-calorie burn for a half-hour workout. Can she walk at a very fast 4.5 miles per hour? If so, she can burn 272 calories in 30 minutes — an impressive calorie burn for any activity.

Patwell says your body will give you clues about how many calories your walk may be burning. “If you’re taking a casual stroll and can hold a conversation, you might be burning approximately 150-200 calories per hour,” she says. “If you’re walking at high intensity and really breaking a sweat, you may burn as much as 350-450 calories per hour.”

Something to watch for: Stanten cautions that even when you burn a lot of calories on your walk, it’s very easy to counteract that with a post-workout snack. “You can easily negate the calories you burn in 30 minutes walking with one drink,” she says.

How to boost calories burned while walking

Ready to take your stroll to the next level? Increasing your amount of calories burned while walking is as simple as picking up your pace. “Walking briskly also really increases the cardiovascular benefits,” adds Patwell. If you don’t want to speed walk, another option is looking for hills and inclines to hike up, says Stanten.

Another smart option: adding weights to your walk by slipping on a weighted vest. “Light hand-weights or weighted vests will increase calorie burn and muscle engagement,” says Patwell.

Whatever type of stroll you choose, “don’t underestimate the power of walking,” says Patwell. “There are so many physical and mental benefits beyond burning calories when you have a strong walking routine. Enjoy making the time to take care of yourself.”

For more walking workouts and how they benefit you:

New Twist on Walking Is Helping Women Lose Weight Faster: What You Need to Know About Rucking

Studies Prove Group Walking Is Even Better at Boosting Weight Loss — How Your Health Can Benefit

Get Your Steps in Rain or Shine With These Beginner-Friendly Indoor Walking Workout Routines

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.