Calories burned walking 3 miles
At 3 mph, 3 miles takes 1 h. A 160 lb adult uses about 275 calories, or 310 at 60 and over.
| Pace | Time | Steps |
|---|---|---|
| 2 mph, slow | 1 h 30 min | 8,760 |
| 2.5 mph, easy | 1 h 12 min | 7,630 |
| 3 mph, moderate | 1 h | 6,830 |
| 3.5 mph, brisk | 51 min | 6,200 |
| 4 mph, very brisk | 45 min | 5,810 |
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) | 190 | 170 | 185 |
| 120 lb (54 kg) | 230 | 205 | 225 |
| 140 lb (64 kg) | 265 | 240 | 260 |
| 160 lb (73 kg) | 305 | 275 | 300 |
| 180 lb (82 kg) | 345 | 310 | 335 |
| 200 lb (91 kg) | 380 | 345 | 375 |
| 220 lb (100 kg) | 420 | 380 | 410 |
| 240 lb (109 kg) | 455 | 415 | 450 |
| 260 lb (118 kg) | 495 | 450 | 485 |
| 280 lb (127 kg) | 535 | 485 | 525 |
| 300 lb (136 kg) | 570 | 515 | 560 |
Adults 60 and over
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 100 lb (45 kg) | 210 | 195 | 200 |
| 120 lb (54 kg) | 250 | 235 | 240 |
| 140 lb (64 kg) | 295 | 275 | 280 |
| 160 lb (73 kg) | 335 | 310 | 320 |
| 180 lb (82 kg) | 375 | 350 | 360 |
| 200 lb (91 kg) | 420 | 390 | 400 |
| 220 lb (100 kg) | 460 | 430 | 445 |
| 240 lb (109 kg) | 505 | 465 | 485 |
| 260 lb (118 kg) | 545 | 505 | 525 |
| 280 lb (127 kg) | 585 | 545 | 565 |
| 300 lb (136 kg) | 630 | 585 | 605 |
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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