Walking is a great way to burn calories and strengthen your legs and joints at the same time. When they begin a walking program, many people prefer to monitor their progress as they walk more distance and get more fit.

Reaching your goals when walking might be facilitated by being aware of your walking distance and calories burned. Continue reading to find out how to use calculators and calorie guidelines to better track your efforts.

How to Track Calories Burned While Walking

You can measure calories burned while walking using different types of data. For example, you might use your distance, workout duration, or pace to determine how many calories you burned and how hard you worked. Here are some ways you can track your walking calories.How to Count and Track Calories Burned Walking

Calories Per Mile While Walking

Enter your weight, your approximate walking pace, and the distance you walk to find out how many calories you burn when walking with a calculator.

Learn How Many Calories You’re Burning

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 How Many Calories Are You Burning Walking? Use Our Chart to Find Out.

Calories Per Minute While Walking

To understand how many calories you burn based on time, you’ll see the number varies based on factors including your weight and the pace at which you walk. For example, a 140-pound person burns about 4 calories per minute while walking 3 miles per hour. Therefore, in about 30 minutes, this person would burn roughly 112 calories. But a 200-pound person burns about 5 calories per minute or about 159 calories per 30-minute interval.

You can also use a pace calculator to enter your weight, pace, and minutes to calculate the distance walked and walking calories burned. Remember that these numbers are estimates and do not consider gender, incline, or wind resistance factors.How to Count and Track Calories Burned Walking

Calculate Your Pace

Enter any two values to calculate the third—your distance, time, or pace.


 Calories Burned by Walking

Calories Based on Step Count

View how many calories you burn based on your step count using a fitness tracker on your walking workouts. This calculation considers your weight and height to get an estimate of stride length.

For example, a 160-pound person who is 5′ 4″ tall would burn about 181 calories walking 5,000 steps. But a taller person (5′ 10 tall) who weighs the same amount would burn 198 calories walking the same number of steps.How to Count and Track Calories Burned Walking

 Steps to Calories Converter

Using Pace to Determine Calories Burned Walking

Many exercise experts recommend walking at a moderate pace.1 You might wonder whether your walking pace is fast, moderate, or easy. There are different ways to measure your pace based on miles or kilometers traveled.How to Count and Track Calories Burned Walking

Based on your walking intensity, you can estimate how long it will take for you to walk different distances. This information can help you to plan routes and walking workouts.

There are a variety of charts available that help you determine how long it will take to walk that distance at three different paces. You can see conversions from miles to kilometers and kilometers to miles.How to Count and Track Calories Burned Walking

 How Long Does It Take to Walk a Mile, 5 Miles, or More?

How to Use a Fitness Tracker

Many fitness trackers will estimate your calories burned by exercise and total calories burned. For instance, if you wear a Fitbit, you will see its reading of your total calorie burn, including your basic metabolic rate and exercise calories. This enables you to balance the calories you eat against the calories burned.How to Count and Track Calories Burned Walking

Diet-friendly fitness trackers such as Fitbit and Garmin include or link to a food log app where you can track what you eat to balance those calories with what you burn.

One common app that links to many fitness trackers is MyFitnessPal. The best apps allow you to save common foods and meals and analyze recipes for calories and nutrition per serving. Many allow you to scan barcodes on the food you eat and include items from fast food and chain restaurants.How to Count and Track Calories Burned Walking

But there’s always a problem with accuracy when it comes to any calorie count from fitness monitors. Walking-related calories burned may potentially be overestimated or underestimated by the calories displayed on treadmills and other exercise equipment. As they frequently base the burn on that number, be sure you enter your actual weight.How to Count and Track Calories Burned Walking

The top fitness trackers have been examined, tested, and tried. Look into which activity tracker would be the greatest fit for you if you’re in the market for one.

A Word From Verywell

Remember that the best exercise plan is the one that works for you. If you are just starting, you may want to choose one simple metric to track, such as the amount of time you walk each day and week. As you see changes and progress toward your goal, you can consider other metrics and track calories burned while walking.How to Count and Track Calories Burned Walking

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