How Many Calories Do You Burn by Walking?

Burn Calories by Walking

The number of calories a body burns while a person walks varies depending on a number of factors, including body size and walking speed. Walking also offers a number of other health benefits, such as reducing the risk of heart disease.

The body uses energy from food and drink to maintain bodily functions and perform physical activities. Calories are a measure of how much energy the body gets from a particular food or drink.

When a person consumes more calories than they burn, the body stores the excess energy as body fat. When the body needs more energy than it can get from the calories it consumes, it burns the stored body fat for energy. Regular physical activity is a good way to maintain a healthy amount of body fat.

Although other forms of physical activity can be long or expensive, walking is convenient and free for people who can do it. This article talks about how to calculate the number of calories the body burns while walking and some of the other benefits that walking can offer.

Calories were burned while walking

The number of calories the body burns during any activity will depend on a person’s basal metabolic rate (BMR) and activity intensity, measured in metabolic equivalents (MET).

The formula for this is:

Calories burned = BMR x METs ÷ 24 x duration of activity in hours

With this formula, it is possible to calculate how many calories the body burns while walking.

To do this, you first need to understand BMR and MET.


Basal metabolism refers to a series of life processes that the body constantly conducts, such as respiration. The body burns calories to support these processes. The speed at which the body does this is BMR.

BMR varies from person to person. It is difficult to calculate accurately because it depends on several factors, including genetic factors that are difficult to measure. But it is possible to estimate BMR using gender, body size, and age.

The formulas for estimating BMR for men and women are:

Males BMR Formula

BMR = 66 + (6.23 x weight in pounds (lbs)) + (12.7 x height in inches) – (6.8 x age in years)

Females BMR Formula

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)


METs are a measure of how much energy the body uses for a particular activity.

When a person walks, the speed at which he walks will determine the number of METs.

For example, walking at a leisurely pace of 1.7 miles per hour (mph) is 2.3 METs per hour. Accelerated walking at 3 mph equals 3.3 METs per hour.

Creating a budget

By compiling all this data, it is now possible to calculate how many calories the body burns on the go.

For example, a 40-year-old man who weighs 195 pounds and is 69 ″ (5’9 ″) tall will have a BMR of 1,885.2. If they walk at a brisk pace for 1 hour, they will burn 259.2 calories. This is due to: BMR (1,885.2) x MET (3.3) ÷ 24 x duration of activity in hours (1) = 259.2 calories

Comparison with other types of exercise

Using this formula it is possible to calculate how many calories the body burns during any activity.

MET for some other types of exercise are as follows:

Type of exerciseMETs
Hatha yoga3
Weight training, 8 to 15 repetitions of various exercises3.5
Cycling, leisurely pace up to 10 miles per hour4
Jumping rope10

For example, a 50-year-old female weighing 160 pounds and being 64 visoka (5’4 ″) tall will have a BMR of 1416.8. If that person runs for 1 hour, he will burn 413.2 calories.

BMR (1,416.8) x MET (7) ÷ 24 x duration of activity in hours (1) = 413.2 calories

Other benefits

The U.S. government recommends that healthy adults be included for at least 150 minutes or 2.5 hours of moderate intensity each week. Moderate-intensity activity may include any activity of 3 to 6 MET.

Walking fast is a great way to follow these guidelines. Unlike some other types of activities, walking is mostly free and available to people who are able to do it. It is a form of exercise of relatively low intensity, so it is suitable for people who are not able to engage in more energetic forms of exercise.

Walking is also easy to fit into the typical day of most people. For example, walking to work or walking during a 30-minute lunch break each day will result in at least 150 minutes of moderate-intensity activity each week.

Regular brisk walking can have many health benefits, including:

  • lowering blood pressure
  • reduction of high cholesterol
  • reducing the risk of heart disease and diabetes
  • strengthening bones and muscles
  • improving fitness

Take away

In addition to the physical health benefits, increased physical activity through walking can also benefit mental health. Research has shown that physical activity could be beneficial for a number of mental health conditions, including anxiety and depression.

Walking is a useful way to burn calories – the amount each person burns depends on their age, gender and how fast they walk. Exercising in moderate intensity, such as walking, can provide a number of health benefits.

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