How to Count and Track Calories Burned Walking

Walking is an excellent form of exercise to build strong legs and healthy joints while also burning calories. Many people who start a walking program like to track their progress as they build mileage and increase their fitness levels.How to Count and Track Calories Burned Walking

Being conscious of your walking distance and calories burned may help you achieve your walking goals. Learn how to use calorie guidelines and calculators to properly measure your efforts by reading on.

How to Track Calories Burned While Walking

You can measure calories burned while walking using different types of data. For example, you might use your distance, workout duration, or pace to determine how many calories you burned and how hard you worked. Here are some ways you can track your walking calories.How to Count and Track Calories Burned Walking

Calories Per Mile While Walking

Use a calculator to determine calories burned while walking by entering your weight, approximate pace, and distance walked.

Learn How Many Calories You’re Burning

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How Many Calories Are You Burning Walking? Use Our Chart to Find Out.

Calories Per Minute While Walking

To understand how many calories you burn based on time, you’ll see the number varies based on factors including your weight and the pace at which you walk. For example, a 140-pound person burns about 4 calories per minute while walking 3 miles per hour. Therefore, in about 30 minutes, this person would burn roughly 112 calories. But a 200-pound person burns about  calories per minute or about 159 calories per 30-minute interval.

You can also use a pace calculator to enter your weight, pace, and minutes to calculate the distance walked and walking calories burned. Remember that these numbers are estimates and do not consider gender, incline, or wind resistance factors.How to Count and Track Calories Burned Walking

Calculate Your Pace

Enter any two values to calculate the third—your distance, time, or pace.

 Calories Burned by Walking

Calories Based on Step Count

View how many calories you burn based on your step count using a fitness tracker on your walking workouts. This calculation considers your weight and height to get an estimate of stride length.How to Count and Track Calories Burned Walking

For example, a 160-pound person who is 5′ 4″ tall would burn about 181 calories walking 5,000 steps. But a taller person (5′ 10 tall) who weighs the same amount would burn 198 calories walking the same number of steps.

 Steps to Calories Converter

Using Pace to Determine Calories Burned Walking

Many exercise experts recommend walking at a moderate pace. You might wonder whether your walking pace is fast, moderate, or easy. There are different ways to measure your pace based on miles or kilometers traveled.

You may calculate how long it will take you to walk different distances based on your walking effort. You can use this information to schedule walks and workouts.How to Count and Track Calories Burned Walking

You may find several charts that show you how long it will take to walk that distance at three different speeds. Miles to kilometers and kilometers to miles conversions are displayed.

 How Long Does It Take to Walk a Mile, 5 Miles, or More?

How to Use a Fitness Tracker

Many fitness trackers will estimate your calories burned by exercise and total calories burned. For instance, if you wear a Fitbit, you will see its reading of your total calorie burn, including your basic metabolic rate and exercise calories. This enables you to balance the calories you eat against the calories burned.

Diet-friendly fitness trackers such as Fitbit and Garmin include or link to a food log app where you can track what you eat to balance those calories with what you burn.How to Count and Track Calories Burned Walking

One common app that links to many fitness trackers is MyFitnessPal. The best apps allow you to save common foods and meals and analyze recipes for calories and nutrition per serving. Many allow you to scan barcodes on the food you eat and include items from fast food and chain restaurants.

However, accuracy is always an issue with any calorie figure from fitness trackers. Calories shown on treadmills and other exercise machines may also overestimate or underestimate calories burned while walking. Be sure to input your correct weight as they often base the burn on that figure.How to Count and Track Calories Burned Walking

We’ve tried, tested, and reviewed the best fitness trackers. If you’re in the market for an activity tracker, explore which option may be best for you.How to Count and Track Calories Burned Walking