Calories burned walking 1 mile
At 3 mph, 1 mile takes 20 min. A 160 lb adult uses about 90 calories, or 105 at 60 and over.
| Pace | Time | Steps |
|---|---|---|
| 2 mph, slow | 30 min | 2,920 |
| 2.5 mph, easy | 24 min | 2,540 |
| 3 mph, moderate | 20 min | 2,280 |
| 3.5 mph, brisk | 17 min | 2,070 |
| 4 mph, very brisk | 15 min | 1,940 |
Calories by weight
Total calories: what your body uses in that time, including what it uses at rest.
Adults
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 65 | 55 | 60 |
| 120 lb (54 kg) | 75 | 70 | 75 |
| 140 lb (64 kg) | 90 | 80 | 85 |
| 160 lb (73 kg) | 100 | 90 | 100 |
| 180 lb (82 kg) | 115 | 105 | 110 |
| 200 lb (91 kg) | 125 | 115 | 125 |
| 220 lb (100 kg) | 140 | 125 | 135 |
| 240 lb (109 kg) | 150 | 140 | 150 |
| 260 lb (118 kg) | 165 | 150 | 160 |
| 280 lb (127 kg) | 180 | 160 | 175 |
| 300 lb (136 kg) | 190 | 170 | 185 |
Adults 60 and over
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 70 | 65 | 65 |
| 120 lb (54 kg) | 85 | 80 | 80 |
| 140 lb (64 kg) | 100 | 90 | 95 |
| 160 lb (73 kg) | 110 | 105 | 105 |
| 180 lb (82 kg) | 125 | 115 | 120 |
| 200 lb (91 kg) | 140 | 130 | 135 |
| 220 lb (100 kg) | 155 | 145 | 150 |
| 240 lb (109 kg) | 170 | 155 | 160 |
| 260 lb (118 kg) | 180 | 170 | 175 |
| 280 lb (127 kg) | 195 | 180 | 190 |
| 300 lb (136 kg) | 210 | 195 | 200 |
These are estimates for groups of people, with steps counted on a treadmill. Your own numbers depend on your body, stride, ground and pace.
From the CADENCE-Adults studies and the 2024 Compendium of Physical Activities. How we work it out
More walking numbers
- Walking calculator
- Steps to miles
- Miles to steps
- How many steps in a mile?
- Walking speed
- Calories burned walking
- Steps to calories
- How we work out the walking numbers
Made by fitvee from published research. General information, not medical advice.
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