Calories burned walking 5 miles
Walking 5 miles at 3 mph, about 1 h 40 min
460calories
A 160 lb adult uses about 460 calories.
Adults 60 and over: about 520.
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 40 min
- Distance
- 5.0miles
- Steps
- 11,390at 3 mph
Calories for 5 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 | 380 | 345 | 375 |
| 160 lb | 510 | 460 | 500 |
| 200 lb | 635 | 575 | 625 |
What 5 miles looks like
5 miles at 3 mph takes about 1 h 40 min, about 11,390 steps.
At 4 mph it takes about 1 h 15 min, which saves about 25 min.
A 160 lb adult uses about 460 calories at 3 mph, about 500 at 4 mph.
The sum for 5 miles
5 miles x 2,277 steps a mile = about 11,390 steps.
5 miles ÷ 3 mph x 60 min = about 1 h 40 min.
3.8 METs x 72.6 kg x 1.667 h = about 460 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 5 miles
| Pace | Time | Steps |
|---|---|---|
| 2 mph, slow | 2 h 30 min | 14,600 |
| 2.5 mph, easy | 2 h | 12,710 |
| 3 mph, moderate | 1 h 40 min | 11,390 |
| 3.5 mph, brisk | 1 h 26 min | 10,340 |
| 4 mph, very brisk | 1 h 15 min | 9,690 |
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 | 320 | 285 | 310 |
| 120 lb54 kg | 380 | 345 | 375 |
| 140 lb64 kg | 445 | 400 | 435 |
| 160 lb73 kg | 510 | 460 | 500 |
| 180 lb82 kg | 570 | 515 | 560 |
| 200 lb91 kg | 635 | 575 | 625 |
| 220 lb100 kg | 700 | 630 | 685 |
| 240 lb109 kg | 760 | 690 | 750 |
| 260 lb118 kg | 825 | 745 | 810 |
| 280 lb127 kg | 890 | 805 | 875 |
| 300 lb136 kg | 955 | 860 | 935 |
Darker means more calories.
Adults 60 and over
| Pace in miles an hour | |||
|---|---|---|---|
| Weight | 2 mphslow | 3 mphmoderate | 4 mphvery brisk |
| 100 lb45 kg | 350 | 325 | 335 |
| 120 lb54 kg | 420 | 390 | 400 |
| 140 lb64 kg | 490 | 455 | 470 |
| 160 lb73 kg | 560 | 520 | 535 |
| 180 lb82 kg | 630 | 585 | 605 |
| 200 lb91 kg | 700 | 650 | 670 |
| 220 lb100 kg | 770 | 715 | 740 |
| 240 lb109 kg | 840 | 780 | 805 |
| 260 lb118 kg | 910 | 845 | 870 |
| 280 lb127 kg | 975 | 910 | 940 |
| 300 lb136 kg | 1,045 | 975 | 1,005 |
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.