The more you weigh, the more energy it takes to complete a distance. With this in mind, walking could be helpful in stressing your joints less while still burning calories.įrom the formula, in addition to speed, the factor that increases calories burned is body weight. Some find it surprising that running for 20 minutes could burn less than 100 calories more than walking for 30. The running formula is a bit different and accounts for the extra stress, the push off, and landing from the ‘flight’ portion of each stride. Using the previous example and picking up the walking pace to 4mph, and comparing that to running 6mph, there is less than a 100-calorie difference between the walker and runner over 2 miles. Jogging and running definitely take more effort, but you still are taking your body over a 2-mile distance. Those that choose running as their exercise of choice may find it interesting that walking 2 miles and running 2 miles aren’t that far apart in calories burned.

Most can walk between 3 and 4mph before an increase in pace necessitates jogging. When you walk, walk with a purpose to increase heart rate and calories burned. In this example, a modest 3mph pace is used. VO₂ x Weight x Minutes x 0.001 x 5 = CaloriesĪ 150 pound person walking 3mph for 30 minutes….ġ1.54 x 68.2 x 30 x 0.001 x 5 = 118 Calories Step 2: Convert your weight in pounds to kilograms by dividing by 2.2. Step 1: Convert mph to meters per minute by multiplying mph by 26.8. This formula assumes a flat surface, but does give you an idea of how much energy you use during a walk. Let’s breakdown calories burned while walking for you math and science buffs. However, just like any activity, the intensity is up to the exerciser. Walking tends to be seen as a low-intensity activity burning few calories. One of the primary reasons we exercise is weight management. Designing a walking program and realizing its benefits versus other modes of exercise might help you decide to go for that brisk walk when you can’t get to the gym. Physical activity of any kind, including walking, has many benefits. When the weather is cool, there is no better time to enjoy a brisk walk. Walking is one of the basic modes of exercise without equipment.

Brisk walking calorie burn