Walking even just one mile a day can burn a significant number of calories. It’s a low-impact exercise that’s gentle on your joints while effectively helping you stay active. Fitness experts agree that walking is one of the most sustainable and efficient ways to reach your fitness and weight loss goals. Plus, it’s versatile—you can walk around your neighborhood, to a destination, or even on a treadmill at home while catching up on your favorite shows.

“Walking is one of the best exercises for weight loss,” says Nicole Glor, a fitness instructor and creator of the NikkiFitness YouTube Channel. “When combined with a healthy diet and lifestyle—including stress management, adequate sleep, and regular exercise—walking can play a significant role in weight loss,” adds Shana Maleeff, M.A., R.D.

How Many Calories Does Walking Burn?

Several factors determine the number of calories you burn while walking:

• Your Weight: Heavier individuals burn more calories since the body works harder to move. “The more you weigh, the more calories you burn,” Glor says. On average, a 150-pound person will burn about 100 calories per mile at a moderate pace (2.5 mph), while a 120-pound person will burn around 85 calories at the same pace.
• Your Metabolism: Some people naturally have a faster metabolism, meaning they burn calories more quickly. “Men often have a faster metabolism due to their size and muscle mass,” Maleeff says. Metabolism may slow with age as we become less active and lose muscle mass.
• Your Pace: Generally, the faster you walk, the more calories you burn. “If you’re exerting more energy, you will burn more calories,” says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. For instance, a 150-pound person walking at 3 mph will burn approximately 115 calories per mile, whereas a 120-pound person may burn about 100 calories.
• Your Step Count: Counting steps can be a powerful motivator. “Tracking steps encourages consistency with healthy habits,” Cording says. However, she cautions that some people may become overly fixated on their step count, which can lead to unnecessary stress.
• Overall Activity: You don’t need to take long walks to reap the benefits. “Shorter walks throughout the day can be just as effective for your mental and physical health,” Cording says.

You can also increase calorie burn by incorporating extra equipment or varying the terrain during your walk.

How to Increase Calories Burned While Walking

To maximize calorie burn, consider these strategies:

• Increase Your Pace: “Walking at a faster pace elevates your heart rate, which requires more energy and results in more calories burned,” Glor says. Walking longer distances can also build endurance.
• Add an Incline: Walking uphill or increasing the incline on a treadmill makes your heart work harder, which burns more calories. “If you’re walking outside, seek out hills,” Glor suggests. On a treadmill, set the incline to 1.5 or higher to mimic outdoor walking conditions.
• Incorporate Weights: Adding dumbbells during your walk can enhance strength training while increasing the weight your body moves. This helps target more muscle groups, boosting calorie burn.

Are You Burning Enough Calories?

It can be challenging to know if you’re burning enough calories without a tracker. However, your body provides clues. If you’re slightly out of breath and break a light sweat while walking, you’re likely working hard enough. “For a slower, longer walk, aim for a rate of perceived exertion (RPE) of six out of 10,” Glor says. For more intense workouts, such as those involving weights or inclines, aim for an RPE of at least seven.

The Role of Diet in Weight Loss

While walking burns calories, diet is crucial for weight loss. “Nutrition is the primary avenue for weight loss, and unfortunately, people often overemphasize exercise,” Maleeff says. To determine how many calories you should consume and burn daily, use a weight loss calculator or consult a healthcare professional.

Maleeff advises aiming for a balanced diet with 40% carbohydrates, 30% protein, and 30% fat. Focus on lean proteins, healthy fats, vegetables, and fiber-rich foods like fruits and whole grains. Avoid hidden calories in sugary drinks, excess alcohol, and processed foods.

How to Track Calories Burned While Walking

Weight loss apps and fitness trackers can estimate calories burned during your walk. “Trackers help you become aware of your food choices and understand their impact on weight loss,” Maleeff says. Popular tools include FitBit, Apple Watch, Map My Run, MyFitnessPal, Strava, and RunKeeper.

Ultimately, don’t stress too much about the exact number of calories burned while walking. “As long as you’re moving, you’ll enjoy the various physical and mental benefits of walking,” Glor says.

Try This Beginner-Friendly Walking Workout at Home

To enhance your walking routine, try this simple four-week walking plan by Glor:

Week 1: Walk ½ mile or 10 minutes, Monday through Friday. Rest on Saturday, stretch on Sunday.
Week 2: Walk 1 mile or 20 minutes, Monday through Friday. Rest on Saturday, stretch on Sunday.
Week 3: Walk 2 miles or 30 minutes, Monday through Friday. Rest on Saturday, stretch on Sunday.
Week 4: Walk 3 miles or 40-45 minutes, Monday through Friday. Rest on Saturday, stretch on Sunday.

Bonus Exercises: Incorporate these dumbbell exercises to tone your arms while walking:

• Biceps Curl and Kick: Alternate between curling weights and kicking with each leg for 30-second intervals.
• Stepping Triceps Kickbacks: Engage your triceps while stepping for 30-second intervals on each side.
• Shoulder Knee Lift: Lift your knees and weights in sync for 30-second intervals.
• Shoulder Lateral Raise with Lunge: Lunge and raise weights laterally for 60-second intervals.
• Inside Biceps Cross: Tap your toes and cross your hands towards the opposite shoulder for 30-second intervals.
• Triceps Overhead Press with March: March in place while lifting weights overhead for 30-second intervals.