I’m incorporating walking into my fitness routine and am curious about how many calories I can expect to burn. How does the calorie burn vary with factors like pace, distance, and body weight? Are there any tips to maximize the calories burned while walking?
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Here is a general estimate of how many calories you might burn per hour based on different walking speeds and weights:
- 2.0 mph (slow pace):
- 130 lbs: 148 calories
- 155 lbs: 176 calories
- 180 lbs: 204 calories
- 205 lbs: 233 calories
- 3.5 mph (brisk pace):
- 130 lbs: 224 calories
- 155 lbs: 267 calories
- 180 lbs: 311 calories
- 205 lbs: 354 calories
- 4.0 mph (very brisk pace):
- 130 lbs: 295 calories
- 155 lbs: 352 calories
- 180 lbs: 409 calories
- 205 lbs: 465 calories
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I typically burn around 200-250 calories per hour at a moderate, leisurely pace. Most free health apps that track your steps will also estimate the calories you’ve burned.
Increasing your walking speed or adding inclines can significantly boost calorie burn. For instance, walking at a pace of 4 miles per hour can burn more calories than walking at 2 miles per hour.