Walking for weight loss: How to calculate calories burned walking New

We all know the feeling. You’ve bought the shiny new trainers, you’ve downloaded three different fitness apps, and you’re ready to finally shift those extra pounds. But then comes the confusing part: the maths of the calories burned walking.

How much walking do you actually need to do to see the scale numbers go down? Is a stroll to the shops enough, or do you need to be power-walking up a mountain?

Walking is one of the most underrated exercises for weight loss. It’s free, you don’t need a gym membership, and you can do it almost anywhere. But if you are trying to lose weight, it helps to understand the numbers and the amount of calories burnt walking.

In this post, I will break down exactly how to calculate your calorie burn, which factors affect the results, and how to use walking to reach your targets.

The science of weight loss and calories burnt walking

Before we get into the calculator sums, let’s look at how weight loss actually works. It all comes down to energy.

Think of your body like a bank account. You pay energy (calories) in with food, and you spend energy out by moving and existing. To lose weight, you need to spend more than you earn. This is called a calorie deficit.

Scientists and researchers generally agree on a specific number: 7,700 calories.

That is roughly the amount of energy stored in one kilogram of body fat. So, to lose 1kg of fat, you need to burn 7,700 calories more than you consume. To lose 1lb, you are looking at a deficit of about 3,500 calories.

It sounds like a huge number, doesn’t it? But you don’t have to do it all in one day. The aim is to chip away at that number gradually through a mix of healthy eating and movement, like walking.

Calories burnt walking calculator

How the calories burnt walking calculator works

If you are using my calculator above, it asks a number of questions; it needs these stats because they affect how much fuel your body burns.

Here are the four main things that change your results:

1. Your current weight

This is the biggest factor in the number of calories burnt walking. Simply put, it takes more energy to move a heavier object than a lighter one. A person weighing 20 stone will burn significantly more calories walking a mile than a person weighing 10 stone, even if they walk at the exact same speed.

2. Your speed

Are you strolling and window shopping, or are you marching like you’re late for a meeting? Intensity matters for calculating calories burnt walking. A “brisk walk” raises your heart rate and forces your body to use more energy. The NHS defines a brisk walk as about 3 miles per hour (mph). You should be breathing faster than usual but still able to hold a conversation.

3. Duration

This one is obvious: the longer you walk, the more you burn. However, finding the time is often the hardest part.

4. Terrain and incline

Walking on a flat pavement is great, but walking uphill is a game-changer. When you walk up an incline (like a hill or a treadmill setting), your muscles have to work much harder against gravity.

If you want to see exactly how different exercises compare, check out my exercise calorie calculator. It allows you to input your specific details to get a personalised number.

The formula: Doing the maths yourself

If you like to know the “why” behind the numbers, we use a unit called a MET (Metabolic Equivalent of Task).

• Sitting still = 1 MET.
• Walking slowly (strolling) = approx. 2.5 to 3 METs.
• Brisk walking (3.5 – 4 mph) = approx. 4 to 5 METs.

The formula to work out your calorie burn per minute is:

(METs x 3.5 x Body Weight in kg) ÷ 200 = Calories burned per minute

Let’s look at an example:

Imagine a woman named Sarah. She weighs 70kg (about 11 stone). She goes for a 30-minute brisk walk (let’s say 4 METs). Here is how we calculate the calories burnt walking:

• 4 (METs) x 3.5 x 70 (kg) = 980
• 980 ÷ 200 = 4.9 calories per minute.
• 4.9 x 30 minutes = 147 calories burned.

It might not seem like much, but if Sarah does that every day for a week, she burns over 1,000 extra calories.

Quick reference: How much do you burn in 30 minutes walking chart?

Not everyone wants to pull out the calculator every time they leave the house. To make it easier, here are some estimates for a 30-minute brisk walk based on different body weights and the approximate calories burnt walking.

• 9 Stone (57kg): ~ 115 – 135 calories
• 11 Stone (70kg): ~ 140 – 175 calories
• 13 Stone (83kg): ~ 165 – 200 calories
• 15 Stone (95kg): ~ 190 – 230 calories
• 17 Stone (108kg): ~ 215 – 260 calories
• 19 Stone (120kg): ~ 240 – 290 calories

Note: These are estimates. For a more detailed breakdown, use the calculator above.

Do I really need 10,000 steps?

We see the number 10,000 everywhere. It’s the default goal on Fitbits, Apple Watches, and pedometers. But is it magic?

Not exactly. The number 10,000 actually started as a marketing campaign for a Japanese pedometer in the 1960s! However, it has stuck around because it is a solid, challenging goal for most people.

Walking 10,000 steps roughly equates to about 5 miles (8km), depending on your stride length. For an average person, this burns between 300 and 500 calories.

If you can’t hit 10,000, don’t panic. Studies suggest that health benefits kick in at around 7,000 to 8,000 steps. The key is to do more than you are doing now. If you currently do 3,000 steps, aiming for 10,000 might feel overwhelming. Try aiming for 5,000 first.

If you are struggling to fit them in, I’ve popped some tips in my post on how to get your steps a day.

How to increase your calories burnt walking without running

So, you want to burn more calories, but you absolutely do not want to run. I hear you. Running isn’t for everyone, but you can “supercharge” your walk.

1. Use your arms

You might feel a bit silly at first, but pumping your arms helps. Bend your elbows at 90 degrees and swing them naturally. It engages your upper body and drives you forward, increasing your speed and heart rate. This will improve your calories burnt walking without you having to run!

2. Find a hill

I mentioned terrain earlier. Hunting out hills is the best way to turn a walk into a workout. If you live in a flat area, look for stairs or a steep road. If you are on a treadmill, bump that incline up to 5% or more.

3. Add some weight

You can wear a weighted vest or carry a backpack with some water bottles in it. This increases the “weight” part of the calories burnt walking calculator formula. Just be careful with this if you have knee or back problems, you want to burn fat, not injure yourself.

4. Vary your pace

Try interval walking. Walk at your normal pace for three minutes, then walk as fast as you possibly can for one minute. Repeat this cycle. It keeps your body guessing and can increase the calories burnt walking in a shorter time.

Don’t forget your feet!

If you are going to be increasing your mileage, you need to look after your feet. Blisters will stop your weight loss plan in its tracks faster than a rainy day.

Buy a decent pair of trainers or walking boots that support your ankles and arches. And don’t forget to look after them! Muddy boots might look rugged, but keeping them clean helps them last longer. I’ve written a guide on walking boots care that might help you keep your shoes in top condition.

You can’t out-walk a bad diet

Here is the tough love part. You can do all the calculations in the world, but if you treat yourself to a muffin and a latte after every 20-minute walk, you probably won’t lose weight.

Remember the maths I mentioned earlier? A 30-minute walk might burn 150 calories. A standard coffee shop muffin can be 400 calories or more. Remember, the calories burnt walking are approximate, and if you are trying to lose weight, then if you must count anything, then I recommend underestimating it.

Walking is fantastic for your mental health, your heart, and your joints. It helps create that calorie deficit, but it works best when paired with sensible eating. Think of walking as a helper, not the only solution.

Calories Burnt Walking – Frequently Asked Questions

Can walking really get rid of belly fat?

Yes, but with a catch. You cannot “spot reduce” fat. You can’t tell your body, “Please use these calories burnt walking to burn the fat from my tummy, but leave my face alone.” When you create a calorie deficit through walking and eating well, your body will burn stored fat from all over. Eventually, that includes belly fat.

How much do I need to walk to lose 1kg a week?

To lose 1kg of fat, you need a deficit of roughly 7,700 calories. Over a week, that is a deficit of 1,100 calories a day. That is very difficult (and often unhealthy) to achieve through calories burnt walking alone. A safer, more sustainable goal is 0.5kg (1lb) a week, which requires a daily deficit of 500 calories. You could achieve this by burning 250 calories walking (about an hour) and eating 250 calories less.

Is treadmill walking as good as walking outside?

In terms of calories, they are very similar. Walking outside can burn slightly more because of wind resistance and uneven ground. However, treadmills are fantastic for keeping a consistent pace and using the incline feature. The best option is the one you will actually stick to! Calories burnt walking are only burned by actually walking!

Do I have to walk all at once?

No! Three 10-minute walks are just as good as one 30-minute walk for general health. However, for burning calories, keeping your heart rate up for a longer period can be slightly more efficient. But moving is always better than not moving.

In Summary

The best way to achieve weight loss isn’t a website or a formula; it’s consistency.

Knowing the numbers is helpful. It stops us from overestimating how much cake we “earned” with that stroll around the park. But don’t get too bogged down in the maths. Calories burnt walking should generally be considered an extra, not an excuse to eat more, if you are trying to lose weight.

The most effective walk is the one you actually go on. It doesn’t matter if you are fast or slow, or if you only have 15 minutes. Just putting your shoes on and getting out the door is an achievement.

Start where you are. Set some realistic targets, and focus on building the habit. Before you know it, you won’t be counting the steps or working out the actual calories burnt walking, you’ll just be enjoying the walk.

Has this helped you understand how your calories burnt walking will affect weight loss? Let me know in the comments below.

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