Calories Burned Walking a Mile - Burned Calories During Exercise and Work

fireFor every person wanting to lose fat, increase strength and stamina and tone the body, it is of vital importance to know how much calories she/he burns per day and during various activities. Basal and resting metabolic rate can be calculated using various formulas, while calories burned during various activities can be found using charts and tables.

Data given in the table at the end of the article represent calories burned during various activities per hour per one kg of bodyweight, walking and running included. Note that all those values should be taken as approximation, since people burn different amount of calories (per kg of weight, during the same activity period) depending on their fitness level, age, body fat percentage (bf%) etc.

For example: If you have general aerobics class that lasts 30 minutes and you have 90kg (200 pounds), you are burning around 6.5 kcal per kg per hour. During these 30 minutes you have burned:

90kg * 6.5 kcal/kgh * (30/60)h = 293 kcal

Similarly, to find out amount of calories burned walking a mile, one has to determine the walking pace and to know one's weight.

Walking Pace Amount of Time Burned Calories
(per hour per kg)
Burned Calories
45 kg - 100 pounds Person
Total/Per Hour
Burned Calories
60 kg - 132 pounds Person
Total/Per Hour
Burned Calories
90 kg - 200 pounds Person
Total/Per Hour
Burned Calories
125 kg - 276 pounds Person
Total/Per Hour
3.0 km/h
~1.9 mph
 ~32 min 2.5 60 kcal / 112 kcal  80 kcal / 150 kcal  120 kcal / 225 kcal 167 kcal / 313 kcal
4.0 km/h
2.5 mph
 24 min 3.0  54 kcal / 135 kcal  72 kcal / 180 kcal  108 kcal / 270 kcal  150 kcal / 375 kcal
5.0 km/h
~3.1 mph
 ~20 min 3.5  52 kcal /156 kcal  70 kcal / 210 kcal  104 kcal /312 kcal  146 kcal / 438 kcal
6.0 km/h
~3.8 mph
 ~16 min 4.2  50 kcal / 187 kcal  67 kcal / 251 kcal  100 kcal / 375 kcal  140 kcal / 525 kcal
7.0 km/h
~4.4 mph
 ~14 min 6.3  66 kcal / 283 kcal  88 kcal / 377 kcal  132 kcal / 565 kcal  184 kcal / 788 kcal

Surprised by the results? Don't be.

Again - consider this table only as a guideline.

Again - we are all different and it is not the same for 6'6" (198 cm) person to walk at 6.0 km/h pace and for someone who is much shorter. Not to mention level age, bf%, fitness level etc.

There is big difference between walking 6 and 7 km/h and many people can walk at 5-6 km/h pace for longer period of time, but are unable to walk longer at 7 km/h. If you have limited amount of time and want to burn as much calories as possible - increase your pace. If you have time and also want to burn as much calories as possible, find your 'sweet spot' - pace which you can maintain for longer period of time, without stressing your body too much. Usually, this is around 3 - 3.5 mph.

Table of calories burned per hour per kg of body weight:

Type of Activity Calories Burned per Hour per KG of Body Weight
Aerobics, general 6.5
Aerobics, low impact 5.0
Aerobics, high impact 7.0
Aerobics, step aerobics 8.5
Aerobics, instructing class 6.0
Aerobics, water aerobics 4.0
Archery 3.5
Backpacking, hiking with a backpack 7.0
Badminton 4.5
Ballet, twist, jazz, tap 4.5
Ballroom dancing, slow 3.0
Ballroom dancing, fast 5.5
Basketball, competitive game 8.0
Basketball, non game playing 6.0
Basketball, shooting baskets 4.5
Billiards 2.5
Body building, weight lifting, light workout 3.0
Body building, weight lifting, vigorous 6.0
Boxing, ring 12.0
Boxing, punching bag 6.0
Boxing, sparring 9.0
Bowling 3.0
Calisthenics, light 3.5
Calisthenics, vigorous, situps, pushups ... 8.0
Canoeing, camping trip 4.0
Canoeing, rowing, light 3.0
Canoeing, rowing, moderate 7.0
Canoeing, rowing, vigorous 12.0
Carrying infant, level ground 3.5
Carrying infant, upstairs 5.0
Carrying 7 - 11 kg, upstairs 6.0
Carrying 11 - 22 kg, upstairs 8.0
Carrying small children, level ground 4.0
Climbing hills, carrying up to 4 kg 7.0
Climbing hills, carrying 4.5 - 9 kg 7.5
Climbing hills, carrying 9.5 - 19 kg 8.0
Climbing hills, carrying more than 19 kg 9.0
Circuit training, minimal rest 8.0
Cricket 5.0
Cross country snow skiing, slow 7.0
Cross country snow skiing, moderate 8.0
Cross country snow skiing, vigorous 9.0
Cross country snow skiing, racing 14.0
Cross country snow skiing, uphill 16.5
Curling 4.0
Cycling, mountain bike, bmx 8.5
Cycling, < 16 km/h, leisure bicycling 4.0
Cycling, 16 - 19 km/h, light 6.0
Cycling, 19 - 22 km/h, moderate 8.0
Cycling, 22 - 25 km/h, vigorous  10.0
Cycling, 25 - 30 km/h, very fast, racing  12.0
Cycling, > 30 km/h, racing  16.0
Cycling, stationary, very light  3.0
Cycling, stationary, light  5.5
Cycling, stationary, moderate  7.0
Cycling, stationary, vigorous  10.5
Cycling, stationary, very vigorous  12.5
Darts 2.5
Fencing 6.0
Football, competitive match 9.0
Football, general 8.0
Frisbee, general playing 3.0
Frisbee, ultimate frisbee 8.0
Gardening, general 4.0
Gardening, cultivating, weeding 4.5
General housework 3.5
Golf, general 4.5
Golf, walking and carrying clubs 4.5
Golf, miniature golf 3.0
Golf, using power cart 3.5
Gymnastics 4.0
Handball, team 8.0
Hiking, cross country 6.0
Hockey, field hockey 8.0
Hockey, ice hockey 8.0
Horseback riding, general 4.0
Horseback riding, saddling a horse 3.5
Horseback riding, grooming a horse 3.5
Horseback riding, trotting 6.5
Horseback riding, walking 2.5
Horseback riding, galloping 8.0
Ice skating, < 15 km/h 5.5
Ice skating, moderate 7.0
Ice skating, fast 9.0
Ice skating, competitive 15.0
Jumping rope, fast 12.0
Jumping rope, moderate 10.0
Jumping rope, slow 8.0
Kayaking 5.0
Lacrosse 8.0
Loading / unloading car 3.0
Marching, military style, rapid 6.5
Martial Arts 10.0
Mowing lawn, walk, power mower 5.5
Mowing lawn, riding mower 2.5
Paddleball, playing 6.0
Paddleball, competitive match 10.0
Playing with children, standing, light 2.8
Playing with children, walk, run, moderate 4.0
Playing with children, walk, run, vigorous 5.0
Polo 8.0
Rock climbing, ascending rock 11.0
Rock climbing, rappelling 8.0
Roller blading, in-line skating 12.0
Roller skating 7.0
Rowing machine, light 3.5
Rowing machine, moderate 7.0
Rowing machine, vigorous 8.5
Rowing machine, very vigorous 12.0
Rugby 10.0
Running, 8 km/h (12 minutes per mile) 8.0
Running, 10 km/h (10 minutes per mile) 10.0
Running, 12 km/h (8 minutes per mile) 12.5
Running, 16 km/h (6 minutes per mile) 16.0
Running, cross country 9.0
Running, general 8.0
Running, upstairs 15.0
Skateboarding 5.0
Ski machine 7.0
Sky diving 3.0
Snow shoveling 8.0
Soccer, competitive match 10.0
Soccer, playing 7.0
Softball, general 5.0
Softball, pitching 6.0
Squash 12.0
Stair machine 9.0
Stretching, hatha yoga 4.0
Stretching, mild 2.5
Swimming, freestyle, fast 10.0
Swimming, freestyle, slow 7.0
Swimming, backstroke 7.0
Swimming, breaststroke 10.0
Swimming, leisurely 6.0
Swimming, sidestroke 8.0
Table tennis, ping-pong 4.0
Tai chi chuan 4.0
Tennis, playing 7.0
Tennis, doubles 6.0
Tennis, singles 8.0
Track and field (shot, discus) 4.0
Track and field (high jump, pole vault) 6.0
Track and field (hurdles)  10.0
Trampoline 3.5
Volleyball, beach 8.0
Volleyball, competitive 8.0
Volleyball, playing 3.0
Walking downstairs 3.0
Walking, under 3.0 km/h, very slow 2.0
Walking, 3.0 km/h, slow 2.5
Walking, 4.0 km/h 3.0
Walking, 5.0 km/h, moderate 3.5
Walking, 6.0 km/h, brisk pace 4.2
Walking, 6.0 km/h, uphill 6.0
Walking, 7.0 km/h 6.3
Water jogging 8.0
Water polo 10.0
Wrestling 6.0

These values should be taken only as general guidelines. You should check your weight once a week, at the same time of the day, in the same clothes - for example, weigh your self on Saturdays, in the morning after waking up.

Accuracy of treadmill calorie counters is often problematic. Use them to compare your workouts and to control your pace. If you have managed to burn, for example, 200 kcal in 30 minutes, next time try to burn more calories in 30 minutes, or to burn 200 kcal in less than 30 minutes, or try to do - both.

What ever you do - be safe. If you feel any pain of any kind during walking, running or doing something else, stop and check your health with your doctor. This is real life advice, not just another 'disclaimer intro' ...