How many calories does walking burn per mile?

Walking burns approximately 80–100 calories per mile for a 150 lb person, depending on pace and terrain. A useful estimate is 0.53 calories per pound per mile at a brisk pace.

How many steps equal a mile?

On average, 2,000 steps equal roughly 1 mile. This can vary by stride length and height. Taller people typically cover more distance per step.

What is MET and why does it matter?

MET (Metabolic Equivalent of Task) measures exercise intensity. Walking at 3 mph has a MET of about 3.5; brisk walking at 4 mph is around 5.0. Higher MET = more calories burned per hour.

Does incline increase calorie burn while walking?

Yes. Walking on a moderate 5% incline can increase calorie burn by 10–12%. A steep 10% incline can increase burn by 20–25% compared to flat walking at the same pace.

Walking Calorie Calculator

Calculate calories burned walking based on weight, distance, and pace. Includes by-time calculation, daily step goal tracker, and professional terrain and age adjustments.

Weight

lbs

Distance

miles

Pace

Calories Burned

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Time —

MET Value —

Extended More scenarios, charts & detailed breakdown ▾

Weight

lbs

Distance

miles

Pace

Calories Burned

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Time —

MET Value —

Cal/Mile —

Professional Full parameters & maximum detail ▾

Weight

lbs

Distance

miles

Pace

Terrain

Carrying Weight ?

lbs

Age

years

Sex

Calorie Results

Total Calories Burned —

Fat Calories Burned —

Duration —

Adjusted MET —

Planning

Weekly Calories (daily walk) —

Fat Burn Zone —

Equivalent Food Burned —

How to Use This Calculator

Enter your weight, distance, and select a pace.
The calculator shows calories burned, time, and MET value.
Use By Time to enter minutes instead of distance.
Use Daily Step Goal to convert steps to miles and calories.
Use the Professional tab for terrain, backpack weight, age and sex adjustments, and weekly projection.

Formula

Calories = MET × Weight (kg) × Duration (hours)
MET: Casual 3.5 | Brisk 5.0 | Power 4.5 mph = 6.3
Terrain bonus: Flat ×1.0 | Moderate incline ×1.12 | Steep ×1.25

Example

Example: 155 lb person, 2 miles at brisk pace (4 mph). Duration = 0.5h. MET = 5.0. Weight = 70.3 kg. Calories = 5.0 × 70.3 × 0.5 = 176 calories.

Frequently Asked Questions

Walking burns approximately 80–100 calories per mile for a 150 lb person, depending on pace and terrain. A useful estimate is 0.53 calories per pound per mile at a brisk pace.
On average, 2,000 steps equal roughly 1 mile. This can vary by stride length and height. Taller people typically cover more distance per step.
MET (Metabolic Equivalent of Task) measures exercise intensity. Walking at 3 mph has a MET of about 3.5; brisk walking at 4 mph is around 5.0. Higher MET = more calories burned per hour.
Yes. Walking on a moderate 5% incline can increase calorie burn by 10–12%. A steep 10% incline can increase burn by 20–25% compared to flat walking at the same pace.

Related Calculators

Sources & References (5) ▾

Ainsworth BE et al. — 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581 — Medicine & Science in Sports & Exercise
Tudor-Locke C et al. — How many steps/day are enough? For adults. Int J Behav Nutr Phys Act. 2011;8:79 — International Journal of Behavioral Nutrition and Physical Activity
AHA — Walking for a Healthy Heart — American Heart Association
Lee IM et al. — Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019;179(8):1105-1112 — JAMA Internal Medicine
CDC — Benefits of Physical Activity: Walking — CDC