Calories burned walking for 2 hours
In 2 hours of walking at 3 mph
550calories
A 160 lb adult uses about 550 calories.
Adults 60 and over: about 625.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session- Time
- 2 h
- Distance
- 6.0miles
- Steps
- 13,660at 3 mph
Faster pace, bigger number
Adults, at three paces and three weights.
- 120 lb
- 160 lb
- 200 lb
See the numbers
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 120 lb | 305 | 415 | 600 |
| 160 lb | 405 | 550 | 800 |
| 200 lb | 510 | 690 | 1,000 |
What 2 hours looks like
2 hours at 3 mph covers 6 miles and about 13,660 steps.
An adult at 160 lb uses about 550 calories, about 625 at 60 or over.
At 2 mph, 2 hours covers about 4.0 miles.
The sum for 2 hours
120 min x 113.85 steps a minute = about 13,660 steps.
120 min ÷ 60 x 3 mph = about 6 miles.
3.8 METs x 72.6 kg x 2 h = about 550 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.
Distance and steps in 2 hours
| Pace | Miles | Steps |
|---|---|---|
| 2 mph, slow | 4.0 | 11,680 |
| 2.5 mph, easy | 5.0 | 12,710 |
| 3 mph, moderate | 6.0 | 13,660 |
| 3.5 mph, brisk | 7.0 | 14,480 |
| 4 mph, very brisk | 8.0 | 15,500 |
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 | 255 | 345 | 500 |
| 120 lb54 kg | 305 | 415 | 600 |
| 140 lb64 kg | 355 | 485 | 700 |
| 160 lb73 kg | 405 | 550 | 800 |
| 180 lb82 kg | 455 | 620 | 900 |
| 200 lb91 kg | 510 | 690 | 1,000 |
| 220 lb100 kg | 560 | 760 | 1,100 |
| 240 lb109 kg | 610 | 825 | 1,195 |
| 260 lb118 kg | 660 | 895 | 1,295 |
| 280 lb127 kg | 710 | 965 | 1,395 |
| 300 lb136 kg | 760 | 1,035 | 1,495 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 280 | 390 | 535 |
| 120 lb54 kg | 335 | 465 | 645 |
| 140 lb64 kg | 390 | 545 | 750 |
| 160 lb73 kg | 445 | 625 | 860 |
| 180 lb82 kg | 505 | 700 | 965 |
| 200 lb91 kg | 560 | 780 | 1,075 |
| 220 lb100 kg | 615 | 855 | 1,180 |
| 240 lb109 kg | 670 | 935 | 1,285 |
| 260 lb118 kg | 725 | 1,015 | 1,395 |
| 280 lb127 kg | 780 | 1,090 | 1,500 |
| 300 lb136 kg | 840 | 1,170 | 1,610 |
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.