How we work out the walking numbers
Every number on these pages comes from published research. Here is the method and every value we use.
Steps and distance
In the CADENCE-Adults studies, adults aged 41 to 85 walked on a treadmill at set speeds while their steps were counted.
- Steps in a mile = steps a minute × 60 ÷ speed in mph.
- Our tables use the mean of the two age groups. They differ by under 3%.
- People step a little differently outdoors, so measure your own if you want your number.
Calories
The energy each pace takes is from the 2024 Compendium of Physical Activities, in METs: how many times your resting energy it uses.
- Adults: calories = METs × weight in kg × minutes ÷ 60.
- Adults 60 and over use less energy at rest, so the Older Adult Compendium has its own METs: calories = METs × 0.81 × weight in kg × minutes ÷ 60.
- Both conversions are the Compendium team's own.
- These are total calories, including what your body uses at rest.
- The Compendium's authors say its values are averages, not any one person's exact use.
Sources
- Tudor-Locke C. and others. Walking cadence (steps/min) and intensity in 41 to 60-year-old adults: the CADENCE-Adults study. International Journal of Behavioral Nutrition and Physical Activity, 2020.
- Tudor-Locke C. and others. Walking cadence (steps/min) and intensity in 61 to 85-year-old adults: the CADENCE-Adults study. International Journal of Behavioral Nutrition and Physical Activity, 2021.
- Herrmann S.D. and others. 2024 Adult Compendium of Physical Activities. Journal of Sport and Health Science, 2024.
- Willis E.A. and others. Older Adult Compendium of Physical Activities. Journal of Sport and Health Science, 2024.
- The Compendium team's commentary on using it, with the calorie conversions. Journal of Sport and Health Science, 2024, doi 10.1016/j.jshs.2024.05.013.
- The talk test: Centers for Disease Control and Prevention, Measuring Physical Activity Intensity.
| Pace | Ages 41 to 60 | Ages 61 to 85 |
|---|---|---|
| 2 mph, slow | 96.1 | 98.6 |
| 2.5 mph, easy | 105.6 | 106.3 |
| 3 mph, moderate | 113.6 | 114.1 |
| 3.5 mph, brisk | 120.1 | 121.2 |
| 4 mph, very brisk | 128.9 | 129.4 |
At 4 mph, few people aged 61 to 85 were measured (17), so that row is the least certain.
| Pace | METs, adults | METs, 60 and over |
|---|---|---|
| 2 mph, slow | 2.8 (17152) | 3.8 (1715360) |
| 2.5 mph, easy | 3.0 (17170) | 4.5 (1717060) |
| 3 mph, moderate | 3.8 (17190) | 5.3 (1719060) |
| 3.5 mph, brisk | 4.8 (17200) | 6.0 (1720060) |
| 4 mph, very brisk | 5.5 (17220) | 7.3 (1722060) |
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
Made by fitvee from published research. General information, not medical advice.
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