How many calories does walking actually burn?

Can a walk be as good as a high-intensity workout?

If losing weight is one of your health goals but a calorie-busting HIIT workout feels daunting, you may be able to avoid the gym if you just start walking. Experts say walking can burn calories and boost your overall physical health.

Many personal trainers, doctors and experts will tell you walking can be just as good as many other forms of exercise in terms of health benefits – great news for anyone easing back into exercising after a break.

Heading straight into the gym or joining a run club can feel intimidating if you haven’t exercised in a while. But while any physical activity is beneficial, can a simple walk really get you closer to cardio and weight loss goals, if that's one of your health priorities?

Fitness expert and author Denise Austin says yes. 

Health benefits of walking

‘Walking is one of the fastest, easiest ways to burn calories, because you can squeeze it in any time, even inside your home,' Austin told  Good Housekeeping.

Beyond caloric benefits, a daily walk can benefit many areas of your health, including: 

Brain health

Walking can reduce stress and help prevent mental health issues including depression. It can also potentially lower your risk of getting dementia. 

Cardio health

According to the Heart Foundation, ‘walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35 per cent and Type 2 diabetes by 40 per cent’.

Strength

Walking doesn’t just work out your leg muscles. It can be a full-body workout, toning your legs, abs, and arm muscles. 

Sleep

By reducing stress, getting your steps up can help you get a better night’s sleep. 

Stabilise blood sugar

According to Diabetes UK, walking ‘helps the body use insulin better’ and ‘helps relieve stress which can affect your blood sugar levels’. 

Weight loss

Walking is a low-impact exercise that can still help to burn calories, if that's one of your goals. 

Walking is a low-impact exercise that still helps you to burn calories.

How many calories does walking burn?

Walking’s effect on weight loss depends on a range of factors including your body weight, and how far and fast you walk. 

Instructor of kinesiology at Oregan State University Cascades, Timothy Burnett told Good Housekeeping “The more you weigh, the more mass you have to move around, meaning you'll burn more calories”.

But roughly how far do you have to walk to lose weight? 

Walking’s effect on weight loss depends on a range of factors including your body weight, and how far and fast you walk.

If you weigh between about 54 – 63kg:

A moderate walk (4km/hr)

15 minutes: 50 calories

30 minutes: 100 calories

1 hour: 200 calories

A fast walk (6-8 km/hr)

15 minutes: 95 calories

30 minutes: 185 calories

1 hour: 370 calories

An uphill walk (5km/hr)

15 minutes: 90 calories

30 minutes: 180 calories

1 hour: 355 calories

Even a moderate walk can help you burn calories. Image: Pexels

If you weigh between about 63 – 72kg:

A moderate walk (4km/hr)

15 minutes: 60 calories

30 minutes: 112 calories

1 hour: 225 calories

A fast walk (6-8 km/hr)

15 minutes: 100 calories

30 minutes: 214 calories

1 hour: 430 calories

An uphill walk (5km/hr)

15 minutes: 102 calories

30 minutes: 204 calories

1 hour: 408 calories

Walking uphill can help you burn more calories faster. Image: Pexels

If you weigh between about 72 – 81kg

A moderate walk (4km/hr)

15 minutes: 65 calories

30 minutes: 127 calories

1 hour: 255 calories

A fast walk (6-8 km/hr)

15 minutes: 120 calories

30 minutes: 245 calories

1 hour: 485 calories

An uphill walk (5km/hr)

15 minutes: 115 calories

30 minutes: 230 calories

1 hour: 465 calories

You can burn calories by walking for as little as 15 minutes. Image: Pexels

The best way to track how many calories you burn walking

Fitness trackers are a great way to keep track of steps and calories burned from walking. 

Check out our guide to the best trackers for every workout and every budget here.

Originally published as How many calories does walking actually burn?