# Walking to Lose Weight - How many calories can you burn by walking?

Updated on August 28, 2012

If you want to lose weight by walking, you will have to burn approximately 3500 calories per pound by walking it off. This means you will have to burn 3500 calories on top of the calories you burn doing your daily activities, such as vacuuming, gardening, or washing the dishes.

How many calories can you burn by walking?

Well, it depends on how much you weigh. The heavier you are, the more calories you'll burn per hour. Studies show that a 210-pound person burns twice as many calories as a 110-pound person walking at the same pace for the same distance.

The chart below shows approximately how many calories you burn per one hour of walking at different paces:

• 24-minute mile pace (2.5 mph) - Slow
• 20-minute mile pace (3.0 mph) - Moderate
• 17-minute mile pace (3.5 mph) - Brisk
• 15-minute mile pace (4.0 mph) - Very Brisk
• 13-minute mile pace (4.5 mph) - Very very Brisk

Calories Burned per One Hour you walk at different paces

Calories burned/hour at 24-minute mile pace - (2.5 mph)
Calories burned/hour at 20-minute mile pace --- (3 mph)
Calories burned/hour at 17-minute mile pace - (3.5 mph)
Calories burned/hour at 15-minute mile pace --- (4 mph)
Calories burned/hour at 13-minute mile pace - (4.5 mph)
120 lb.
163
180
207
272
343
150 lb.
204
225
259
340
429
200 lb.
272
299
345
454
572
250 lb.
340
374
431
567
714
300 lb.
408
449
517
680
857

Here's what the above table means:

If you weigh 150 pounds

• Walking one hour a day at 2.5 mph pace, you burn 204 calories a day. You will lose one pound in about 18 days.
• Walking one hour a day at 3 mph pace, you burn 225 calories a day. You will lose one pound in about 16 days.
• Walking one hour a day at 3.5 mph pace, you burn 259 calories a day. You will lose one pound in about 14 days.
• Walking one hour a day at 4 mph pace, you burn 340 calories a day. You will lose one pound in about 11 days.
• Walking one hour a day at 4.5 mph pace, you burn 429 calories a day. You will lose one pound in about 9 days.

Will you burn more calories if you walk faster?

• By distance - If you walk a specific distance, say one mile, the answer is No. You will burn virtually the same calories walking faster. The only difference is that if you walk faster, you will reach your target distance faster.
• By time - If you walk for a specific time, say one hour, the answer is Yes. The faster pace you walk, the more calories you burn. And don't forget, the heavier you are, the more calories you burn as well.

If you weigh 250 pounds

• Walking one hour a day at 2.5 mph pace, you burn 340 calories a day. You will lose one pound in about 11 days.
• Walking one hour a day at 3 mph pace, you burn 374 calories a day. You will lose one pound in about 10 days.
• Walking one hour a day at 3.5 mph pace, you burn 431 calories a day. You will lose one pound in about 9 days.
• Walking one hour a day at 4 mph pace, you burn 567 calories a day. You will lose one pound in about 7 days.
• Walking one hour a day at 4.5 mph pace, you burn 714 calories a day. You will lose one pound in about 5 days.

Therefore, if you weigh 250 pounds and you continue to walk briskly (3.5 mph) for one hour a day for one month, you will lose almost 4 pounds... without dieting! How amazing is that!

To calculate how many calories you can burn walking one hour a day,

• go to "Walking Calculator" (link below)
• click "Enter Time and Speed to Calculate Distance"
• enter 1 hour
• enter speed or pace - 2 mph to 5 mph (most people go for brisk walk - 3.5 mph)
• click "Calculate"

To calculate how many pounds you can lose by walking one hour per day in one month,

• take the calories you burn walking one hour a day
• multiply by 30
• divide by 3500

Example:

If you weigh 150 lbs. and walk at 3.5 mph (brisk) for one hour, you burn 259 calories a day.

• 259 multiplied by 30 = 7770
• 7770 divided by 3500 = 2.22 lbs.

Start your daily walk at a comfortable pace. As you get more physically fit, you will be walking faster and burning more calories.

Now, put on your walking shoes and start walking. Lose weight one pound at a time.

## Did you know? by Rosie2010

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Submit a Comment

• AUTHOR

Rosie Rose

5 years ago from Toronto, Canada

Hiya VivaLaVina, I'm glad you found my hub on how to lose weight by walking helpful. I really hope it gives you the motivation to start your walking regime. Walking is really a great form of exercise.

Thanks for your kind comment. Cheers!

Have a nice day,

Rosie

• VivaLaVina

5 years ago

This is a very motivating hub. I need it to boost myself to start walking again. :)

• AUTHOR

Rosie Rose

5 years ago from Toronto, Canada

@Gets - May you rest in peace, my dear dear friend. I still can't believe you are gone. Miss you.

@Civil War Bob - I'm happy to hear from another walker. The "leather shoe express"... cool! Cheers!

@Jools99 - So glad you hear you had success in the past losing weight by walking. Definitely more fun to walk with someone.. I walk with my dog. Cheers!

@Kerry43 - I'm glad you like the link to the walking calculator. That's a great advantage about having a big house, you can do your walking indoors when the weather is less than perfect. Cheers!

Merry Christmas and a Prosperous New Year!

Rosie

• Kerry43

5 years ago

Thanks for the link to the walking calculator, very handy addition to your hub. Fortunately we have a very large old home, so getting from one end to the other is somewhat of a walk, aside from doing anything when I arrive! I make use of my stairs in the heat as I don't have much tolerance for the outdoors during those moths of the year.

Another great hub, thanks:)

Kerry

• Jools Hogg

6 years ago from North-East UK

Interesting hub. I try to walk every day for about an hour and have had success in the past with weight loss for walking. It's more fun with a friend though so you can chatter as you walk along.

• Civil War Bob

6 years ago from Glenside, Pennsylvania

Well done hub, Rosie...voted up, useful, interesting. The "shoe leather express" has always been one of my favorite modes of transport. Enjoy your day.

• Gets

6 years ago

I lost 40 lbs by spending the whole month of Jan 2010 in the hospital.....their food really sucks....lol. Of course I've gained the majority of it back by now.

• AUTHOR

Rosie Rose

6 years ago from Toronto, Canada

@eddiecarrara - You are so right. Walking alone is a slow process to lose weight, but combining walking with counting calories, one can lose weight faster. Walking to pick up the mail brings a picture to mind of those country houses with mailboxes a mile away. Now, that is a good walk! Love the sign. Thanks for the votes. Cheers!

@pinappu - thanks for dropping by. That's the best thing about walking.. it is easy to do and it is indeed a very enjoyable activity. Cheers!

Have a nice day,

Rosie

• pinappu

6 years ago from India

Walking is the best way of reducing extra pounds it is because it is a very enjoyable activity.

• Eddie Carrara

6 years ago from New Hampshire

Hi Rosie, great article, very informative. A lot of people overlook walking because you lose weight slow, but the older folk have figured it out, just go to the mall early in the morning :) I saw a sign today, it said "7 days without exercise makes one weak" How cool is that. Voted up and interesting.

• AUTHOR

Rosie Rose

6 years ago from Toronto, Canada

@ktrapp - That's an excellent way to lose weight.. combining walking with counting calories. My daughter lost 38 pounds recently doing that.

@gmmurgirl - So nice to know another walker. Happy walking!

@4youreyes - Congratulations in losing 35 pounds! My daughter had the same experience. She walked to and from work (2 hrs a day) and counted calories.. she lost 38 pounds in six months!

@Seeker7 - Go ahead and enjoy walking your dog.. just make sure you are both walking continuously, not stop and go. lol Make doggie do his doggie business first.

@Cat R - Most definitely!

@kaitlincolee - That's great that you do both walking and jogging. I read an article that said alternate walking and jogging is more effective in burning calories.

@SilkThimble - I'm glad you found my hub informative. Go ahead and start walking.

@help4homeowners - Congrats on your first 5k! I used to ran 5k marathons for charities, and lordy, it was a punishment but such an achievement when you reach the finish line.

@homesteadbound - I lived in Texas for six months, and everyone kept on telling me "You don't walk here!" In Toronto, I walk almost everywhere as I live in the downtown area.

A Happy, Healthy and Prosperous New Year to all,

Rosie

• AUTHOR

Rosie Rose

6 years ago from Toronto, Canada

@Anamika S - Thanks so much for sharing my hub in Facebook.. so nice of you. It's ok if you don't like walking, as long as you are doing your exercise.. 2 hrs in the gym is great! Thanks so much for the votes. Cheers!

Have a nice day,

Rosie

• Cindy Murdoch

6 years ago from Texas

This was a very well written hub. I really liked your chart about the calories that can be burned. I find it neat and interesting when someone can make it without a car. Everything is so spread out in Texas, it seems like such a foreign concept.

• AUTHOR

Rosie Rose

6 years ago from Toronto, Canada

@writer20 - I'm glad to hear you are a walker too, and I hope you get back to walking on a regular basis soon. I got rid of my car since I moved back into the downtown area of Toronto.. where almost everything is within walking distance. Thanks for the votes. Cheers!

Have a nice day,

Rosie

• AUTHOR

Rosie Rose

6 years ago from Toronto, Canada

@WillStarr - Hiya Will, my late husband decided to try gourmet cooking as therapy after his second heart surgery. Guess who ate all those yummy food? I gained 30 lbs! Luckily for me, I'm very active.. I used to run mini marathons for charity. I'm back to my normal weight. Try walking those extra pounds off.. try it, you might like it! Cheers!

Have a nice day,

Rosie

• help4homeowners

6 years ago from SoCal

I ran my first 5k this year (at 42) and loved it! I am by NO means a runner and walked for a period of time, but it was fabulous because you could go at your own pace. While I believe walking helps, running will build muscle at a faster pace and energize the heart more rapidly. I was a former aerobics instructor for 10 years and admit that I love the gym, but out in the open doors I FELT FREE! (smile) and thanks for a wonderful article!

• SilkThimble

6 years ago from Philadelphia, Pennsylvania

Excellent hub! Some very useful information. I had never realized just how much of a difference picking up the pace even 1/2 mile/hour could make.

• kaitlincolee

7 years ago

I agree that walking is a good way to lose weight. I tend to alternate jogging with walking so that I can exercise longer. Great article!

• Cat R

7 years ago from North Carolina, U.S.

That's why dogs make great exercise partners!

• Helen Murphy Howell

7 years ago from Fife, Scotland

Hi Rosie, this is a great hub! I often wondered how many calories I could burn when walking/playing with the dog! LOL! So this hub has given me a great place to start to work out what I have to do to shed a few pounds - especially after Christmas!!

Voted up!

• 4youreyes

7 years ago

Rosie,

Great hub loved the facts. I started walking this spring and made very few diet changes and have lost 35 pounds. Walking is so easy and you can do it anywhere with no special equipment. just keep putting one foot in front of the other.

Have A Good Day !

• Shan Moore

7 years ago from Philippines

Hey Rosie!I'm a big fan of walking. It's a great alternative to running. I walk and find excuses to walk even. It is low impact but it does the job. Happy walking!

• Kristin Trapp

7 years ago from Illinois

Rosie - This hub is very timely for me since I am about to revisit my treadmill beginning tomorrow! I am going to have to combine walking with calorie reduction to move weight loss along a little quicker. I really like the chart you provided and it definitely provides me incentive to walk faster.

• Anamika S Jain

7 years ago from Mumbai - Maharashtra, India

I don't mind working out 2 hours in a Gym but I have never been a fan of walking. Your Hub made me think of the pounds I need to burn. Good Hub! Rated up and shared on Facebook.

• Joyce Haragsim

7 years ago from Southern Nevada

Great hub Rosie, I know that walking is good I have to get back it thanks for the reminder. Voted up useful and interesting.

• WillStarr

7 years ago from Phoenix, Arizona

Until about 10 years ago, I had been thin all my life. Now I have about 20 lbs to lose. Good Hub, Rosie!

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