Brisk walk how many calories burned

A mile is an average of 2, to 2, steps, depending on your height and stride length. If you want to burn more calories while walking , the metabolic equivalents MET research that produced these calorie numbers show some ways to do it. Going faster at a walking pace has little effect on the calories burned per mile, but it can make a difference because you'll cover more distance in the same amount of time. If you only have 15 minutes or 30 minutes for walking, then going faster is a good strategy.

Running and racewalking burn more calories per mile. Running burns more calories per mile than walking, likely due to the effort of the lift phase, which raises both feet off the ground at the same time during running.

You can burn more calories by adding running intervals to your walking workouts. With the racewalking technique, you use more muscles during a stride compared with regular walking or running and that results in burning more calories per mile. Adding hills, stairs, or treadmill incline to your walking workout will burn more calories and add intensity to your workout.

You can also burn more calories walking by using fitness walking poles , which add an upper-body muscular effort to your walking workout.

As the charts show, you burn more calories per mile by weighing more. You might be tempted to carry weights or put on a weighted backpack. But you should consider that this would put more strain on your joints and feet.

It is better to just walk a couple of extra minutes to make up the difference instead. You can use a weight loss calculator to see what your calorie goal should be depending on how physically active you are. A pound of fat equals 3, calories. To lose one pound a week, you will need to burn about more calories per day than you eat.

You can do this by increasing your calorie-burning activity or by eating fewer calories—or both. It is easier to achieve this goal by combining increased activity and eating less. Exercising enough each day to burn to calories is a good goal for the exercise portion of your weight loss plan. This stored fat is exactly what you want to lose, and it's a good reason to build up your walking endurance so you can walk for more than 30 minutes at a time. Walk most days of the week for at least 30 minutes to burn an extra 1, to 3, calories in total for the week and to improve your metabolism each day.

You've taken the first step towards a healthy weight and an active lifestyle. It may sound a little daunting to think of how much physical activity is needed to burn calories. But it's also the amount recommended to reduce your health risks for diabetes, heart disease, and more. Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition.

Updated Centers for Disease Control and Prevention. Keeping it off. Updated May 15, Getting started with physical activity for a healthy weight. Updated February 4, A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obesity Rev. American Heart Association. Losing weight. Product Reviews. Home Ideas. United States. Type keyword s to search. Today's Top Stories.

The Rise of the Cleanfluencer. GoodLifeStudio Getty Images. Head up a hill or the stairs When you walk up a hill or stairs if you live in a more urban area , you're doing concentric contractions, which means you're making the muscles shorten as you're contracting them, Burnett explains. Mix up your pace Even if you can't go full speed for your entire walk, adding in short bursts of higher speeds can increase your burn.

Try to complete 5 intervals each time you work out. Wear a weight vest or hold a light pair of weight for more resistance. You can also add some body-weight strength exercises to your walking routine. Try squats , lunges or push-ups to increase your caloric output and build muscle. For every 5 minutes of walking, try to stop and do 1 minute of strength exercises. For a more exact estimate of how many calories you burn walking, the MET formula or an online calorie calculator can help, according to the Hospital for Special Surgery in New York City.

The MET formula uses so-called metabolic equivalents, numbers that estimate how hard your body's working at any one time, according to the American Council on Exercise ACE. Another way to track your calories burned walking is by wearing a fitness watch or using a calorie-tracking app. For either option, you'll input your age, gender, weight and activity level.

Usually, the wearable trackers use heart rate, time and distance to find your caloric burn. Walking apps can also estimate your calories burned, using GPS and the data you report like total walking time and speed or effort.