How Many Calories Does Walking Burn?
Walking is the most straightforward exercise that almost everyone can do, but it is also free.
Calories burned according to the speed of individual;
If a person strolled for 15 minutes per day would burn nine calories only. If a person strolled 30 minutes per day, they would burn 25 calories.
Assuming the people who participate in more complex levels of physical activities, the following results are shown;
Walking moderately for 15 minutes per day burn 36 calories per day. Whereas walking 30 minutes per day burn 85 calories per day.
Walking quickly/actively may increase calorie burn. Brisk walking for 15 minutes would burn 60 calories. At the same time, walking briskly for 30 minutes per day resulted in 129 calories burned.
If you aim to burn 100 calories per day, 15 minutes walk won’t do it. Minimal calories are burned in a slow walk. Walking briskly for a more extended period give fair results.
You can lose a 10-pound weight by doing a daily 15-20 minutes slow walk. Walking 10000 steps in 45 minutes in 1-hour every day is a reasonable effort for weight loss. You can lose weight by cutting back on calories and with physical activity.
Research shows that people could battle obesity by cutting 100 calories out of their diet or burning 100 extra calories through 15 minutes of brisk walking daily.
Calories burn table
| Weight | Two mph | 2.5 mph | Three mph | 3.5 mph | Four mph |
| 130 lbs. | 148 cal. | 177 cal. | 195 cal. | 224 cal. | 295 cal. |
| 155 lbs. | 176 cal. | 211 cal. | 232 cal. | 267 cal. | 352 cal. |
| 180 lbs. | 204 cal. | 245 cal. | 270 cal. | 311 cal. | 409 cal. |
| 205 lbs. | 233 cal. | 279 cal. | 307 cal. | 354 cal. | 465 cal. |
Walking on a flat surface and up hills mph table
| Weight | 3.5mph (flat surface) | 3.5mph (up hills) |
| 130 lbs. | 224 cal. | 354 cal. |
| 155 lbs. | 267 cal. | 422 cal. |
| 180 lbs. | 311 cal. | 490 cal. |
| 205 lbs. | 354 cal. | 558 cal. |
Calories Burned Chart for all Activities:
Walking burned in 30 minutes activities:| Activities | 125-pound person | 155-pound person | 185-pound person |
| Weight lifting general | 90 | 108 | 125 |
| Bowling | 90 | 108 | |
| Dancing, slow | 90 | 108 | 125 |
| Frisbee | 85 | 105 | 125 |
| Volleyball general | 90 | 108 | 126 |
| Walking: 3.5mph | 107 | 133 | 159 |
| Golf: using a cart | 105 | 126 | 147 |
| Badminton: general | 114 | 141 | 168 |
| Gymnastic | 120 | 144 | 168 |
| Walking: 4mph | 135 | 175 | 189 |
| Hiking across country | 170 | 216 | 252 |
| Swimming general | 180 | 216 | 252 |
| Dancing: fast | 180 | 216 | 252 |
| Volleyball competitive | 226 | 281 | 335 |
| Stretching, Hatha yoga | 120 | 144 | 168 |
| Stairsteps general | 180 | 216 | 252 |
| Weight lifting, vigorous | 180 | 216 | 252 |
| Bicycling moderate | 210 | 252 | 294 |
| Rowing moderate | 210 | 252 | 294 |
| Rock climbing | 227 | 282 | 336 |
| Running: 5mph | 240 | 288 | 336 |
| Basketball | 240 | 288 | 336 |
| Football | 240 | 288 | 336 |
| Hockey | 240 | 288 | 336 |
| Rowing vigorous | 255 | 369 | 440 |
| Boxing | 270 | 324 | 378 |
| Bicycling vigorous | 315 | 278 | 441 |
| Rope jumping fast | 340 | 421 | 503 |
| Running: 6mph | 495 | 360 | 420 |
| Running: 7.5mph | 375 | 450 | 525 |
Health Benefits of Walking
- It sharpens the brain
- Give strength to bones
- Boost mood
- Enhance circulation
- Boost memory
- Improve blood glucose level
- Boost immunity
- Improve sleep
- Maintain weight
- Improve blood pressure
- Reduce stress and tension
- Slow down mental retardation
- Improve breath
References
- https://www.webmd.com/diet/news/20040303/short-walk-enough-to-battle-bulge
- https://www.healthline.com/health/calories-burned-walking
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
- https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
