Every Journey Begins With A First Step Make It Count
Theres no question that there are enormous health benefits to increasing your activity level through moderate exercises like walking, even if they dont lead to weight loss. A 2010 study has shown that walking more has many positive health benefits, including improved cardiovascular health, cholesterol level, fitness ability, and many other variables that contribute towards healthy living.
In another study cited by the American Heart Association, researchers found that walking every day for 30 minutes can lower the risk of developing high blood pressure, heart disease, high cholesterol, and diabetes.
Its safe to say that almost everyone reading this article would likely benefit from increasing physical activity and adopting a healthy habit like a daily brisk walk. It is a great way to reach the recommended 150 minutes of moderate intensity aerobic exercise per week.
But if weight loss is your mission, you must understand how weight loss occurs so you can set goals to help you achieve it, and that includes putting goals like walking 10,000 steps a day into context.
Weight loss occurs when youre in a caloric deficit. If your calories in/out are in balance, you cant expect much change. Youve got to get out of balance for change to happen, and the easiest way to do that is by increasing physical activity and decreasing your caloric intake.
But before you set any fitness goal like walking 10,000 steps, take a minute to understand what youre embarking on.
How Long Does It Take A Woman To Walk A Mile
The average time it takes for a woman at a healthy weight without any health conditions to walk a mile is somewhere between 14 and 21 minutes. This is dependent on age, though normal for a 20-28-year-old is around 14 to 15 minutes, while the average for a 40-49-year-old woman is around 15 or 16 minutes.
How To Use The Walking Calorie Calculator
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Power Walking And Calories
Power walking offers a low-impact exercise that’s especially well-suited to fitness newcomers. You can power walk virtually anywhere without the need of expensive equipment, and burning calories is only one of the benefits this exercise provides. Once you’re comfortable with power walking, you can trim even more calories by ramping up to jogging or running pace.
Calories Based On Step Count
Do you use a pedometer or a fitness on your walking workouts? See how many calories you burn based on your step count. This calculation takes into account your weight and your height .
For example, a 160-pound person who is 5′ 4″ tall would burn about 181 calories walking 5000 steps. But a taller person who weighs the same amount would burn 198 calories walking the same number of steps.
You can follow the link to a set of tables where you can look up your step total, steps per mile, and weight to estimate your walking calories burned.
The results you will see in these first three calorie charts and calculators are based on metabolic equivalents for task research of various activities.
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How To Burn More Calories While Walking
If you want to up the number of calories you burn while walking, both Stanten and McKenzie say there are easy ways to do it. According to both experts, walking faster, farther, and incorporating more hills into your walk will all increase the number of calories you burn.
While its true that the harder your body has to work, the more energy its expendingand therefore more calories youre burningStanten warns against walking with hand weights or ankle weights to up your calorie burn. Using weights increases the impact, which ups the risk for injury, she says. Particularly as we get older, the shoulders are more susceptible to injuries and carrying weights could cause a potential shoulder, elbow, or wrist injury. Stanten also says that when people walk with weights, they tend to slow down. That means they wont burn as many calories as they would otherwise.
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Both experts emphasize that walking is a great way to stay active. Walking is a great low-impact form of cardiovascular activity, McKenzie says. It can be done on recovery or rest day. You can easily incorporate it into your daily routine. It also has many other benefits: It’s a great stress reliever, helps with digestion after eating, helps increase your daily calorie expenditure, and it’s a relaxing leisure activity you can do with friends. It just goes to show that sometimes the simplest workouts shouldn’t be underestimated.
Calories Burned By Walking A Mile: Table Charts
For most of us, walking is an integral part of our daily lives. Its the easiest way to find an exercise that doesnt require any special equipment or extra time. Stanford University did a recent study on this topic, the average person burns roughly 2,000 calories every week simply by traveling to work and going to the grocery shop. Surprisingly, most of us dont even realize how much physical activity we get in a typical day. Many people dont even think to count the calories theyre burning by walking small tasks around the house, like bringing in the groceries or walking our pets.
Table Chart for How Many Calories Do You Burn by Walking A Mile
The calories you burn by walking a mile vary on your weight and how fast you walk. This chart shows the number of calories for various weights and miles, calories you will burn with speed from 2.5 mph to 3.5 which can be explained in the pace of 17 to 27 minutes per mile:
|Number of Miles
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Walk Off The Fat Pounds And Get Fitter
Walking is essential to maintaining good health, and, when paired with proper eating habits, a trim figure. Not to mention, the health benefits are reason alone to take more steps on a daily basis.
The calories burned walking calculator is a useful tool that can help anyone estimate energy expenditure and plug the numbers in.
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How To Burn More Calories
If you want to burn more calories while walking, the metabolic equivalents research that produced these calorie numbers show some ways to do it. You will burn more calories by walking more miles.
Going faster at a walking pace has little effect on the calories burned per mile, but it can make a difference because you’ll cover more distance in the same amount of time. Going faster is a good strategy if you only have 15 minutes or 30 minutes for walking.
Running and racewalking burn more calories per mile. Running burns more calories per mile than walking, likely due to the effort of the lift phase, which raises both feet off the ground simultaneously while running. You can burn more calories by adding running intervals to your walking workouts.
With the racewalking technique, you use more muscles during a stride than regular walking or running, which results in burning more calories per mile. Adding hills, stairs, or treadmill incline to your walking workout will burn more calories and add intensity to your activity.
You can also burn more calories walking by using fitness walking poles, which add an upper-body muscular effort to your walking workout.
The charts show that you burn more calories per mile by weighing more. You might be tempted to carry weights or put on a weighted backpack. But it would help if you considered that this would put more strain on your joints and feet. Walking for a couple of extra minutes is better to make up the difference instead.
Is 5 Miles A Long Walk
The average 5-mile country walk takes around an hour and 40 minutes. Fast walkers walk at a pace of around 12 minutes per mile. A 5-mile walk might take less than an hour if you walk faster than the average person. If youre a slow walker, however, its likely that youll need to walk a bit longer to get to your destination.
How To Lose Weight Walking
Even 6 miles a day for 5 days a week, is not a guarantee of weight loss. If you continue to eat the same as normal it is hard to lose weight from extra exercise alone.
The best way to lose weight is by a combination of exercise and calorie reduction. So combine your extra walking with understandinghow many calories to eat per day to lose weight.
Is It Necessary To Take 10k Steps A Day
The short answer is: no. You don’t have to walk 10,000 steps every single day, either if you’re doing it for weight loss or health benefits.
However, there’s evidence suggesting that setting your goal at 7,500-8,000 steps is a good idea. This level reduces your cardiovascular disease risk, and your overall mortality.
If you are trying to lose those extra pounds by walking, 10k steps or more might be a good idea. Keep an eye on your step counter if you sit a lot on a daily basis. Also, it is better to move few times a day for a shorter time than do the one long 15k steps walk in the morning and spend the rest of the day laying in bed!
Calories Burned Based On Speed
Another way to calculate how many calories you burn walking per mile is by walking speed. Calculating by speed or miles per hour is more accurate than by weight because when moving at a fast pace, the body uses more energy and works the muscles more vigorously than at a moderate pace.
To calculate walking speed, divide the distance by the time you walked. If you walked 3 miles in 2 hours, you would divide 3 by 2, giving you 1.5. Therefore you walked 1.5 miles per hour.
The following charts show the number of calories you can burn at specific speeds walking on a level surface. Walking on an uphill course or incline is an excellent way to improve your weight loss goal. The body can burn 35 to 40 calories more when you walk at an incline because theres more stimulation in the leg muscles at an incline than walking on a flat surface.
Calories Burned Per Mile At A Pace Of 25 To 35 Mph
Moderate walking speed is 2.5 to 3.5 miles per hour and can take about 17 to 24 minutes per hour, or 10 to 14 minutes per kilometer. This is a good speed to get the heart pumping and lose weight. The following table shows how many calories you burn per mile based on weight and speed.
Factors Affecting Calories Burned
The number of calories a person burns by performing a given activity is dependent on many different factors. Most estimates involve the use of three key factors: body mass, duration of the activity, and the metabolic equivalent of a task . The MET of various tasks have been widely studied, and our calculator estimates calories burned based on data made available through these studies.
Body mass and duration
A person’s body mass affects how many calories they burn, even at rest. A person who is larger due to more muscle, fat, or height burns more calories. This is also true during exercise since the body has to do more work to provide energy to a larger person than it would to a smaller person. Thus, a person who weighs 200 pounds will burn significantly more calories running 1 mile than someone who weighs 100 pounds, given that other conditions remain the same.
Duration of exercise is another factor that affects calories burned. The longer a person performs an exercise, the more calories they will burn. However, the relationship is not as simple as it is with body mass because the intensity of the exercise matters. For example, a person who walks 1 mile in 1 hour will burn significantly fewer calories than someone who walks 5 miles in that hour.
Oxygen consumption is measured in MET . There are a few different definitions of MET. The original definition, and the one used by this calculator, is based on oxygen utilization and body mass.
How Long Does It Take To Walk 1 Mile
The average person will take 20 minutes to walk 1 mile.
For most people a casual walking speed is 3mph. This means it will only take 20 minutes to walk 1 mile.
In those 20 minutes you will burn somewhere near to 100 calories. The actual calorie burn will depend on your weight. Use thecalorie calculator for your own custom estimation.
Calories Burned Based On Weight
One way to calculate how many calories you burn walking per mile is based on body weight. Multiply your body weight by 0.53.
For example, a person who weighs 140 pounds would follow this equation:
140 x 0.53 = 74.2
Therefore, a 140 pound person burns 74.2 calories walking one mile.
For the metric system, youd convert body weight into kilograms instead of pounds and multiply by 1.17.
63.5 x 1.17 = 74.3
So a 63.5-kilogram person burns 74.3 calories walking one mile.
What Muscles Are Toned By Walking
Walking is beneficial because it engages your legs muscles, including calves, quads, glutes, and thighs. Walking also works other muscles, like your hip flexors, abs, even your deltoids, since the arms naturally swing from side to side when walking. As you walk and work these muscles, youre not only building up strength and endurance, but youre increasing stability and decreasing the risk of future injuries, like back pain.
Why Should You Need To Burn Calories
Suffice to say, you want to burn calories. We all do. It would seem off-balance if we didnt. The basics are that our bodies use energy for everything we do . Our bodies use this energy for two reasons: first, obviously, to direct our movements second, because its something thats never at rest rather the body is always active in some way .
The reason to burn calories is to attempt to lose weight. In the long run, this is a good thing for a number of reasons, but lets focus on the short term. If youre not expending energy then your body stores fat as extra tissue.
Frequent walking of the weight-loss metabolic system is an important part of helping you burn fat. When you walk, what you are doing is keeping your body in a state of metabolism, where it burns calories. If not, then your metabolism crashes down into the lower levels of energy expenditure and causes weight gain in many cases.
For short periods of time, we burn calories at a pace determined by our weight. In other words, our bodies will expend energy in the amount required to ensure that we dont gain any weight. Obviously, this varies from person to person, but the formula for calculating the number of calories burned for a given individual is:
186 + = Calories Burned Per Day
So, a 150-pound man burns 186 calories per day because he weighs 150 pounds. Likewise, a 185-pound woman burns approximately 170 calories per day due to her weight.
If youre still not convinced, heres the math:
How Long Do You Need To Walk To Burn 1000 Calories
To burn 1000 calories just by walking takes around 10 miles. This is assuming that youre walking at a pace of 2 mph and that youre 100 pounds. If you had just 20% less fat on your body, youd need to walk around 6 miles to burn 1000 calories. If you were 200 pounds then it would take over 7 miles to burn the same amount of calories.
Does Running Burn More Calories Than Walking
Running burns about 70% more calories than walking, over the same time and distance.
When running both feet are off the ground at the same time, which requires a bigger thrust and more effort. This extra thrust results in you burning more calories.
Even when running at the same slow pace as walking youll burn more calories.
For example a 200 pound person walking at a casual pace for one hour will burn 333 calories. That same person running very slowly, at the same casual walking pace will burn 572 calories. Thats 239 calories more for the same hours exercise.
But you may not be in a position at the moment where you can run for all that time . In that case start by getting into a regular routine of walking.
If you want to progress from walking to running you can do this in stages. Start by combining walking with small periods of running.
Why You Should Walk Not Run For Weight Loss
Many health experts would agree that, especially for overweight people, walking is better than running for weight loss. Although, running will undoubtedly burn more calories in less time. Thats not the point though and its better to be safe than sorry.
Thats because the impact of running plus carrying additional body weight is a lot on the joints. Although, many recommend walking over running even for normal-weight individuals. This is to prevent the potential long-term side effects of running that can have a negative impact on well-being.
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But running is a form of activity or exercise that a lot of people enjoy and cannot do without. Not to mention, athletes have to run in order to compete.
Ideally though, and for most, its best suited for healthy, normal-weight individuals.
But wearing the right shoes and applying proper running form is imperative to the safety of joints.
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