Walking burns roughly 0.53 calories per pound per mile — so a 180-lb person burns ~95 calories per mile. The exact number depends on weight, pace and terrain.
Formula
Calories = METs × weight (kg) × hours. Brisk walking ≈ 3.5 METs. A 80-kg person walking briskly for 1 hour: 3.5 × 80 × 1 = 280 calories.
Burn more
- Walk faster or add hills — incline dramatically raises METs.
- Walk longer: 10,000 steps ≈ 5 miles ≈ 400–500 calories for most adults.
- Consistency beats intensity for fat loss.
Get your exact number with our calories burned calculator (10 activities), or plan your daily budget with the calorie calculator.