Calories Burned Walking a Mile - Burned Calories During Exercise and Work
For every person wanting to lose fat, increase strength and stamina, and tone the body, it is of vital importance to know how many 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.
Published: January 28, 2022.
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 an approximation since people burn different amounts 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 a 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 the 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 a 6.0 km/h pace and for someone who is much shorter. Not to mention level age, bf%, fitness level, etc.
There is a big difference between walking 6 and 7 km/h and many people can walk at a 5-6 km/h pace for a longer period of time, but are unable to walk longer at 7 km/h. If you have a limited amount of time and want to burn as many calories as possible - increase your pace. If you have time and also want to burn as many calories as possible, find your 'sweet spot' - a pace that you can maintain for a 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 yourself on Saturdays, in the morning after waking up.
The 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.
Whatever 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' ...
