Calories Used by Walking

There are a number of benefits to adopting a regular workout routine that includes walking three to five times per week. Not only is walking a low-impact exercise that is great for your knees and back, it can reduce blood pressure, increase healthy cholesterol and improve your mood. Depending on your pace, the surface you walk on, the slope, your weight and the duration, you may burn between 200 and 900 calories per hour.

  1. Moderate Walking

    • Moderate walking is great for those new to exercise. A 150-pound person walking at a pace of about 3 mph for 60 minutes will use about 260 calories. As you become more comfortable with exercise, you should begin to increase your pace.

    Brisk Walking

    • A 150-pound person walking at a pace of about 4 mph for 60 minutes will use about 360 calories.

    Walking on an Incline

    • If you want to significantly increase the amount of calories used while walking, consider walking on an incline. A 150-pound person walking at 4 mph for 60 minutes on a 5 percent incline may burn 510 calories.

    Walking Up Stairs

    • Walking up stairs is a massive calorie burner. A 150-pound person walking up stairs will burn about 540 calories per hour.

    Increase Caloric Burn

    • An easy way to increase the amount of calories you burn while walking is to swing your arms (bent at a 90 degree angle) or carry 3-pound hand weights. Also consider walking a varied terrain or hiking.