Calories burned walking 2 miles
Walking 2 miles at 3 mph, about 40 min
185calories
A 160 lb adult uses about 185 calories.
Adults 60 and over: about 210.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session- Time
- 40 min
- Distance
- 2.0miles
- Steps
- 4,550at 3 mph
Calories for 2 miles, 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 | 150 | 140 | 150 |
| 160 lb | 205 | 185 | 200 |
| 200 lb | 255 | 230 | 250 |
What 2 miles looks like
2 miles at 3 mph takes about 40 min.
That is about 4,550 steps, about 8 laps of a 400 m track.
At 4 mph it takes about 30 min instead.
The sum for 2 miles
2 miles x 2,277 steps a mile = about 4,550 steps.
2 miles ÷ 3 mph x 60 min = about 40 min.
3.8 METs x 72.6 kg x 0.667 h = about 185 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 2 miles
| Pace | Time | Steps |
|---|---|---|
| 2 mph, slow | 1 h | 5,840 |
| 2.5 mph, easy | 48 min | 5,090 |
| 3 mph, moderate | 40 min | 4,550 |
| 3.5 mph, brisk | 34 min | 4,140 |
| 4 mph, very brisk | 30 min | 3,870 |
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 | 125 | 115 | 125 |
| 120 lb54 kg | 150 | 140 | 150 |
| 140 lb64 kg | 180 | 160 | 175 |
| 160 lb73 kg | 205 | 185 | 200 |
| 180 lb82 kg | 230 | 205 | 225 |
| 200 lb91 kg | 255 | 230 | 250 |
| 220 lb100 kg | 280 | 255 | 275 |
| 240 lb109 kg | 305 | 275 | 300 |
| 260 lb118 kg | 330 | 300 | 325 |
| 280 lb127 kg | 355 | 320 | 350 |
| 300 lb136 kg | 380 | 345 | 375 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 140 | 130 | 135 |
| 120 lb54 kg | 170 | 155 | 160 |
| 140 lb64 kg | 195 | 180 | 190 |
| 160 lb73 kg | 225 | 210 | 215 |
| 180 lb82 kg | 250 | 235 | 240 |
| 200 lb91 kg | 280 | 260 | 270 |
| 220 lb100 kg | 305 | 285 | 295 |
| 240 lb109 kg | 335 | 310 | 320 |
| 260 lb118 kg | 365 | 340 | 350 |
| 280 lb127 kg | 390 | 365 | 375 |
| 300 lb136 kg | 420 | 390 | 400 |
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.