How many calories are burned walking a mile?

How many calories are burned walking a mile?

The most well-liked low-impact exercise that strengthens the cardiovascular system is walking.

According to one study, those who walked for 30 minutes each day had a 19% lower risk of developing heart disease.

Calorie burning with walking is effective and injury-free.

Researchers discovered that jogging is harder on the joints than steady-pace walking.


Per Mile Calories Burned at a Speed of 2.5 to 3.5 MPH (Flat Surface)

2.5 to 3.5 miles per hour, or 10 to 14 minutes per kilometer, is considered to be a moderate walking speed. It may be accomplished in 17 to 24 minutes per hour.

This speed will help you burn calories and get your heart rate up.

Based on weight and speed, the following table displays how many calories you burn every mile.

Body Weight (Pounds) Body Weight (Kilograms) Calories Burned Per Mile
100 lbs 45.3 kg 53 calories
120 lbs 54.4 kg 64 calories
140 lbs 63.5 kg 74 calories
160 lbs 72.5 kg 85 calories
180 lbs 81.6 kg 96 calories
200 lbs 90.7 kg 106 calories
220 lbs 99.8 kg 117 calories
250 lbs 113.4 kg 133 calories
275 lbs 124.7 kg 146 calories
300 lbs 136 kg 160 calories

how many calories are burned walking a mile

Calories expended per mile moving at 4.5 mph (Flat Surface)

By accelerating to 4.5 mph, you establish a quick tempo that causes the body to burn more calories.

Your calf muscles might be feeling more stressed, and you might be breathing more heavily than you would at a moderate pace.

The number of calories burned by the body while walking at 4.5 mph is shown in the table below.

Body Weight (Pounds) Body Weight (Kilograms) Calories Burned Per Mile
100 lbs 45.3 kg 64 calories
120 lbs 54.4 kg 76 calories
140 lbs 63.5 kg 89 calories
160 lbs 72.5 kg 102 calories
180 lbs 81.6 kg 115 calories
200 lbs 90.7 kg 127 calories
220 lbs 99.8 kg 140 calories
250 lbs 113.4 kg 159 calories
275 lbs 124.7 kg 175 calories
300 lbs 136 kg 191 calories

Conversions of measurements

The calculations below can help you convert miles to kilometers if you prefer the metric system over the traditional one.


Miles to Kilometres Conversion

1.6 kilometers make up a mile.

To convert from miles to kilometers, multiply the distance in miles by 1.6.

For instance, to convert 4.5 miles of walking into kilometers, multiply 4.5 by 1.6.


Miles to Kilometres Conversion

0.62 miles are equal to 1 kilometer. To convert from kilometers to miles, multiply the distance traveled by 0.62.

If you walk two kilometers, divide it by 0.62 to get one and a quarter miles.


How to Determine How Many Calories Are Burned Per Mile

Use the following formula to determine calories burned with precision:

BMR x METS/24-hour period

This method is commonly used in online calculators and fitness trackers to calculate your metabolic equivalents (METs), basal metabolic rate (BMR), and walking time.


BMR

The basal metabolic rate, or BMR, is the number of calories required by the body for basic processes like breathing, digesting, and circulation.

Using the Harris-Benedict Equation, which takes into account your age, sex, height, and weight, is a typical method for determining your BMR.

For both males and women, use the BMR formulae below:

 ➡  BMR = 88.362 + (13.397 x body weight in kilograms) + (4.799 x height in centimetres) – (5.677 x age in years)

 ➡ Women: BMR = 447.593 + (9.247 x weight in kilograms) + (3.098 x height in centimetres) – (4.330 x age in years)


how many calories are burned walking a mile

METs

The metabolic equivalent, or MET, reflects the level of intensity of various physical activities and refers to energy consumption while in a resting position. How many calories are burned walking a mile

For instance, if a walking workout requires two METs, you would have to expend two times as much energy as you would while at rest.

The majority of walking exercises have a MET of 2.0 to 5.0 METs.

💡 Slow Pace: 2.0 METs

 💡 Moderate Pace-2 mph: 2.5 METs

 💡 Brisk Pace-3 mph: 3.5 METs

 💡 3.5 mph: 4.0 METs

 💡 4.0 mph: 4.5 METs

 💡 4.5 mph: 5.0 METs

You can compute burn calories once you know your BMR and MET.


Here’s an illustration:

Walking for 90 minutes at a pace of 40 miles per hour, a 200-pound, 5-10-inch-tall man in his forties:

818.665 (BMR) X 4.5 (METs)/24 x 1 = 153


How long do you have to walk to burn 1000 calories?

A 30-minute walk will typically burn between 100 and 200 calories and cover 1.5 to 2 miles.

To burn 1,000 calories, you would need to walk for five hours or at least 7.5 miles.

However, a number of variables, including your weight, walking speed, angle of incline, and many others, affect this.

Instead of striving to burn 1,000 calories in one walking session, it is preferable to concentrate on raising your daily step count.


How many calories does a 30-minute walk burn?

If you walk for at least five days a week, or most days of the week, you can lose weight by walking for 30 minutes each day.

Simple physical activities that help you burn calories can aid in your weight loss efforts.

However, factors like these determine how much weight you will lose:

 ➡ Your walking speeds

 ➡ Daily distance traveled

 ➡ Whether you are walking uphill or on flat ground

 ➡ The diet

You should expect to burn more than 100 calories per day if you add 30 minutes of brisk walking to your daily schedule. After each 15-minute walking session, you can try 5 minutes of intermittent jogging or running for even better benefits.


 

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