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TOPIC: About how many calories do I burn walking a mile?

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May 28, 2012 2:05 PM
I know it varies depending on speed and terrain, but is there a formula where I can find out how many calories I burn walking per mile?

I found something on runners world that said I should multiply my weight by .3, and that would mean that I burn 42 calories per mile...and this seems low to me. I've also seen some people say approximately 100 calories per mile, but this seems too high for me.
May 28, 2012 2:08 PM
Probably somewhere between 70 to 80 per mile at average speed given your size. (you look normal size in your pic)
May 28, 2012 2:10 PM
depends on your weight and how fast/slow you walk
May 28, 2012 2:12 PM
Best way to find out is to use an HRM. Lots of variables there.
May 28, 2012 2:12 PM
I'm 140 and walk at about 3mph
May 28, 2012 2:14 PM
About 100 per mile,7120,s6-242-304-311-8402-0,00.html

ETA: Sorry, I missed the walking part.

Running is about 100 calories per mile. Walking is about 60.
Edited by therealangd On May 28, 2012 2:16 PM
May 28, 2012 2:15 PM
A good rule of thumb is 100 calories per mile :)
May 28, 2012 2:15 PM
For a very rough estimate, just plug in 20 minutes walking at 3mph into the exercise database. For me, that's about 67 calories. Running gives me about 100 calories per mile, but running is a completely different activity than walking.

For more accurate results, use a HRM, or you can also plug in all your stats on a site like mapmywalk, mapmyrun or runkeeper and map out your exact course. That will take your incline into consideration.
Edited by LorinaLynn On May 28, 2012 2:16 PM
May 28, 2012 2:15 PM

Hope this calculator helps!
May 28, 2012 2:18 PM
Your best way to tell how many calories you burn in a mile is to get a pedometer. It is a very helpful exercise tool which will cost about $20--more or less. Mine measures the number of steps taken and multiplies it by my stride to get miles walked. Calories consumed is a function of your weight, not your speed. I enter my weight into my pedometer and it tells me how many calories I have consumed. It measures your walking and makes you want to walk more. I weigh 170 lbs and I burn 110 calories per mile.
May 28, 2012 2:22 PM
Ditto the recommendations for a heart rate monitor. I burned 155 walking a mile this morning at an average pace of 3.5 mph, but it was hot out so my heart rate was a little higher than normal. I've burned fewer calories doing the exact same thing on cooler days. That's just an example of the different variables that make a HRM worth the investment if you're really interested in getting as close as possible to an accurate count.
May 28, 2012 2:23 PM
Probably like 70.
May 28, 2012 2:31 PM
I'm working on o goal of being able to run for 15 minutes straight. Today, I walked ten minutes on the treadmill at 3.5 mph and ran 5 minutes at 5 mph. It was exactly 1 mile. I burn 107 calories.according to the treadmill. I'm 180 and that's a factor too.
Edited by Saragre On May 28, 2012 2:39 PM
May 28, 2012 2:38 PM
The ACSM formula for VO2 for walking is:

V02 = (0.1 x S) + (1.8 x S x G) + 3.5

* V02 is gross oxygen consumption in ml/kg/min. To obtain the net oxygen cost, subtract 3.5 ml/kg/min (or 1 MET). S=speed in m/min; M=body mass in Kg; G=percent grade expressed as a decimal. To convert speed from mph to m/min multiply by 26.8.

So, walking 3 mph a 10% grade gives you the following:

VO2 = (0.1 x 3 x 26.8) + (1.8 x 3 x 26.8 x 0.1) + 3.5

VO2 = 8.04 + 14.472 + 3.5

VO2 = 26.012 ml/kg/min

Divide VO2 by 3.5 ml/kg/min (1 MET) to get the total METs for the activity gives you 7.432 METs. Subtracting one MET for the calories burned at rest gives you a MET level of 6.432 METs for the activity calories.

The formula for converting METs to Calories per minute is:

kcal/min = MET x Weight in kg x 0.0175

Assuming a 154 pound person, divide 154 by 2.2 to get 70 kg.

kcal/min = 6.432 x 70 x 0.0175 = 7.8792 kcal/min

3 miles per hour is a 20 minute mile, so 7.8792 x 20 minutes gives you a Calorie burn of 157.584 Calories.

16 years Certified Personal Trainer and Group Exercise Instructor
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Edited by TrainingWithTonya On May 28, 2012 2:38 PM
May 29, 2012 9:32 PM

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