Calories burned walking 3 miles
Walking 3 miles at 3 mph, about 1 h
275calories
A 160 lb adult uses about 275 calories.
Adults 60 and over: about 310.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session- Time
- 1 h
- Distance
- 3.0miles
- Steps
- 6,830at 3 mph
Calories for 3 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 | 230 | 205 | 225 |
| 160 lb | 305 | 275 | 300 |
| 200 lb | 380 | 345 | 375 |
What 3 miles looks like
At 2 mph, 3 miles takes about 1 h 30 min. At 4 mph, about 45 min.
At 160 lb, 3 miles is about 305 calories at 2 mph, about 300 at 4 mph.
On a 400 m track, 3 miles is about 12 laps.
The sum for 3 miles
3 miles x 2,277 steps a mile = about 6,830 steps.
3 miles ÷ 3 mph x 60 min = about 1 h.
3.8 METs x 72.6 kg x 1 h = about 275 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 3 miles
| Pace | Time | Steps |
|---|---|---|
| 2 mph, slow | 1 h 30 min | 8,760 |
| 2.5 mph, easy | 1 h 12 min | 7,630 |
| 3 mph, moderate | 1 h | 6,830 |
| 3.5 mph, brisk | 51 min | 6,200 |
| 4 mph, very brisk | 45 min | 5,810 |
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 | 190 | 170 | 185 |
| 120 lb54 kg | 230 | 205 | 225 |
| 140 lb64 kg | 265 | 240 | 260 |
| 160 lb73 kg | 305 | 275 | 300 |
| 180 lb82 kg | 345 | 310 | 335 |
| 200 lb91 kg | 380 | 345 | 375 |
| 220 lb100 kg | 420 | 380 | 410 |
| 240 lb109 kg | 455 | 415 | 450 |
| 260 lb118 kg | 495 | 450 | 485 |
| 280 lb127 kg | 535 | 485 | 525 |
| 300 lb136 kg | 570 | 515 | 560 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 210 | 195 | 200 |
| 120 lb54 kg | 250 | 235 | 240 |
| 140 lb64 kg | 295 | 275 | 280 |
| 160 lb73 kg | 335 | 310 | 320 |
| 180 lb82 kg | 375 | 350 | 360 |
| 200 lb91 kg | 420 | 390 | 400 |
| 220 lb100 kg | 460 | 430 | 445 |
| 240 lb109 kg | 505 | 465 | 485 |
| 260 lb118 kg | 545 | 505 | 525 |
| 280 lb127 kg | 585 | 545 | 565 |
| 300 lb136 kg | 630 | 585 | 605 |
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.