Skip Nav

How Many Calories Does Walking Burn?

If You Want to Burn Fat, Here's Why You Might Want to Skip the Run and Go For a Walk

While nothing compares to the calorie-burning power of going for a run or lifting some heavy-ass weights, don't discount the huge benefits of walking for weight loss! Many experts, including celeb trainer Harley Pasternak, say one of the best ways to stay active is to walk and get more steps in each day.

Harley said that you actually burn more fat when you walk than when you run, because of the way our body uses energy stores. "Believe it or not, a greater percentage of your calories come from fat when you walk rather than when you run," he said. "The faster you run, the greater percentage of your calories come from carbohydrates."

It's recommended to get in 10,000 steps a day, which is about four to five miles, depending on your stride length. If you're walking at a moderate pace, this will take about 100 minutes. If you're really picking up the pace, it'll take closer to 75 minutes.

According to Harley, "People who are more active throughout the day are actually leaner, healthier, fitter, and live longer than those who are sedentary throughout the day and then just do an hour Spin class three or four days a week." So try to get moving throughout the day if you can — all those steps add up to miles! Take three 10-minute walks, or if that's not possible, aim to take a 30-minute walking break in the middle of your day. Here's how many calories you'll burn in 30 minutes:

Weight 3 mph (20 minutes/mile) 4 mph (15 minutes/mile) 4 mph with 5 percent incline
120 91 108 210
130 99 122 225
140 107 135 240
150 115 148 255
160 124 162 270
170 132 176 285
180 140 189 300
190 148 202 315
200 156 216 330

Walking not only burns calories, but if you're outside, the fresh air and sunshine can give your mood a boost. Walking also improves mental clarity, can give you more energy, and can help you sleep better. You'll always feel better after taking a walk!

Image Source: POPSUGAR Photography / THEM TOO
Latest Fitness