Calorie Estimator - How Many Calories Do You Burn Walking?

The following provides an estimate of the amount of calories that might be burned during the walk. There are many factors that contrbute to the burning of calories, but this will give you some indication.
**Click here to download an interactive Excel Calorie Estimator spreadsheet.

NOTE: The recommended normal daily consumption for women is 1,800 to 2,000 per day and for men 2,500 to 2,700 per day. These are averages and don't take account of metabolism and lifestyle. A long distance walk will require many more.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

Note About the Calories Chart

You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward."

The chart of calories burned per mile is based on MET research - metabolic equivalents of various activities.
"References: AINSWORTH BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr,
Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. ""Compendium of Physical Activities: An update of activity codes and MET intensities."" Med Sci Sports Exerc 2000;32 (Suppl):S498-S516."

Calories burned per mile by walking

Speed/Pounds 100 lb 120 lb 140 lb 150 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
2.0 mph 57 68 80 85.5 91 102 114 125 142 156 170
3.0 mph 53 64 74 79.5 85 95 106 117 133 146 159
4.0 mph 57 68 80 85.5 91 102 114 125 142 156 170
5.0 mph 73 87 102 109 116 131 145 160 182 200 218

 Calories Estimates for Walking Sections of NJ2NY50

NJ2Ny50 for 150 lb Individual    
Metropark -
Cranford
Distance Speed
MPH
Hrs
Needed
Calories
Burned
  13 2 6.50 1112
  13 3 4.33 1034
  13 4 3.25 1112
  13 5 2.60 1417
         
         
Cranford -
Newark
Distance Speed
MPH
Hrs
Needed
Calories
Burned
  17 2 8.50 1454
  17 3 5.67 1352
  17 4 4.25 1454
  17 5 3.40 1853
         
         
Newark -
Penn NYC
Distance Speed
MPH
Hrs
Needed
Calories
Burned
  20 2 10.00 1710
  20 3 6.67 1590
  20 4 5.00 1710
  20 5 4.00 2180
         
         
Total NJ2NY50 Distance Speed
MPH
Hrs
Needed
Calories
Burned
  50 2 25.00 4275
  50 3 16.67 3975
  50 4 12.50 4275
  50 5 10.00 5450