Calories burned walking for 20 minutes
20 minutes at 3 mph covers about 1.0 miles. A 160 lb adult uses about 90 calories, or 105 at 60 and over.
| Pace | Miles | Steps |
|---|---|---|
| 2 mph, slow | 0.7 | 1,950 |
| 2.5 mph, easy | 0.8 | 2,120 |
| 3 mph, moderate | 1.0 | 2,280 |
| 3.5 mph, brisk | 1.2 | 2,410 |
| 4 mph, very brisk | 1.3 | 2,580 |
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) | 40 | 55 | 85 |
| 120 lb (54 kg) | 50 | 70 | 100 |
| 140 lb (64 kg) | 60 | 80 | 115 |
| 160 lb (73 kg) | 70 | 90 | 135 |
| 180 lb (82 kg) | 75 | 105 | 150 |
| 200 lb (91 kg) | 85 | 115 | 165 |
| 220 lb (100 kg) | 95 | 125 | 185 |
| 240 lb (109 kg) | 100 | 140 | 200 |
| 260 lb (118 kg) | 110 | 150 | 215 |
| 280 lb (127 kg) | 120 | 160 | 235 |
| 300 lb (136 kg) | 125 | 170 | 250 |
Adults 60 and over
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 45 | 65 | 90 |
| 120 lb (54 kg) | 55 | 80 | 105 |
| 140 lb (64 kg) | 65 | 90 | 125 |
| 160 lb (73 kg) | 75 | 105 | 145 |
| 180 lb (82 kg) | 85 | 115 | 160 |
| 200 lb (91 kg) | 95 | 130 | 180 |
| 220 lb (100 kg) | 100 | 145 | 195 |
| 240 lb (109 kg) | 110 | 155 | 215 |
| 260 lb (118 kg) | 120 | 170 | 230 |
| 280 lb (127 kg) | 130 | 180 | 250 |
| 300 lb (136 kg) | 140 | 195 | 270 |
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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