Calories burned walking 1 mile
Walking 1 mile at 3 mph, about 20 min
90calories
A 160 lb adult uses about 90 calories.
Adults 60 and over: about 105.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session- Time
- 20 min
- Distance
- 1.0mile
- Steps
- 2,280at 3 mph
Calories for 1 mile, at each pace
A faster pace takes less time, so the number changes little.
- 120 lb
- 160 lb
- 200 lb
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 120 lb | 75 | 70 | 75 |
| 160 lb | 100 | 90 | 100 |
| 200 lb | 125 | 115 | 125 |
What 1 mile looks like
1 mile at 3 mph is about 20 min of walking.
At 120 lb, about 70 calories. At 200 lb, about 115.
At 160 lb: about 90 calories, or about 105 at 60 or over.
The sum for 1 mile
1 mile x 2,277 steps a mile = about 2,280 steps.
1 mile ÷ 3 mph x 60 min = about 20 min.
3.8 METs x 72.6 kg x 0.333 h = about 90 calories, at 160 lb and 3 mph.
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
Prefer to sit? See the chair plan.
Time and steps for 1 mile
| Pace | Time | Steps |
|---|---|---|
| 2 mph, slow | 30 min | 2,920 |
| 2.5 mph, easy | 24 min | 2,540 |
| 3 mph, moderate | 20 min | 2,280 |
| 3.5 mph, brisk | 17 min | 2,070 |
| 4 mph, very brisk | 15 min | 1,940 |
Calories by weight
Total calories: what your body uses in that time, including what it uses at rest.
Adults
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 65 | 55 | 60 |
| 120 lb54 kg | 75 | 70 | 75 |
| 140 lb64 kg | 90 | 80 | 85 |
| 160 lb73 kg | 100 | 90 | 100 |
| 180 lb82 kg | 115 | 105 | 110 |
| 200 lb91 kg | 125 | 115 | 125 |
| 220 lb100 kg | 140 | 125 | 135 |
| 240 lb109 kg | 150 | 140 | 150 |
| 260 lb118 kg | 165 | 150 | 160 |
| 280 lb127 kg | 180 | 160 | 175 |
| 300 lb136 kg | 190 | 170 | 185 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 70 | 65 | 65 |
| 120 lb54 kg | 85 | 80 | 80 |
| 140 lb64 kg | 100 | 90 | 95 |
| 160 lb73 kg | 110 | 105 | 105 |
| 180 lb82 kg | 125 | 115 | 120 |
| 200 lb91 kg | 140 | 130 | 135 |
| 220 lb100 kg | 155 | 145 | 150 |
| 240 lb109 kg | 170 | 155 | 160 |
| 260 lb118 kg | 180 | 170 | 175 |
| 280 lb127 kg | 195 | 180 | 190 |
| 300 lb136 kg | 210 | 195 | 200 |
Darker means more calories.
Estimates for groups of people, counted on a treadmill.
Your own numbers depend on your body, stride, ground and pace.
Steps a minute: CADENCE-Adults, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
Other walks
At 3 mph, for a 160 lb adult.
More walking numbers
- 4.4 milesSteps to miles
10,000 steps at 3 mph - 2,280 stepsMiles to steps
in one mile at 3 mph - 1,940 to 2,920How many steps in a mile
from 4 mph down to 2 mph - 20 minWalking speed
for a mile at 3 mph - 140 caloriesCalories burned walking
30 minutes at 3 mph, 160 lb - 405 caloriesSteps to calories
10,000 steps at 3 mph, 160 lb
Distance for a number of steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 8,000 steps
- 10,000 steps
- 12,000 steps
- 13,000 steps
- 14,000 steps
- 15,000 steps
- 16,000 steps
- 17,000 steps
- 20,000 steps
Calories for a distance or a time
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.