How Many Calories Should You Burn Walking 2 Miles


How many calories should a person burn walking 2 miles? This is an ever-mysterious question, which can be calculated using this simple formula. We’ve given you the steps to figure out how many calories you should be burning, and added some examples perfect for calculating how much you burn while walking. Since calculating the proper amount of calories burned is important, we’ve provided exercises and decided to write a detailed guide on the topic.

How Many Calories Do You Burn While Walking?

Walking and exercise

Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health.

If you’re looking to trim down, you may be wondering how many calories you can burn doing this activity. There’s no one-size-fits-all answer, as your burn has to do with a number of different factors, including your weight, pace, terrain, and more.

Calories burned walking

The most basic way to figure out how many calories you burn while walking takes into account your weight and walking speed:

Weight2.0 mph2.5 mph3.0 mph3.5 mph4.0 mph
130 lbs.148 cal.177 cal.195 cal.224 cal.295 cal.
155 lbs.176 cal.211 cal.232 cal.267 cal.352 cal.
180 lbs.204 cal.245 cal.270 cal.311 cal.409 cal.
205 lbs.233 cal.279 cal.307 cal.354 cal.465 cal.

These calculations are based on an hour of walking on flat surfaces, like sidewalks. Walking uphill for an hour increases your burn dramatically.

Weight3.5 mph — flat surface3.5 mph — uphill
130 lbs.224 cal.354 cal.
155 lbs.267 cal.422 cal.
180 lbs.311 cal.490 cal.
205 lbs.354 cal.558 cal.


Most calculators you find online take more into account than just your weight and walking pace. They use a calculation that factors in your basal metabolic rate, or BMR (age, sex, height, and weight), exercise intensity (METs), and the duration of your exercise session.

The equation is: calories burned = BMR x METs/24 x hour

For example:

  • A 35-year-old woman who weighs 150 pounds, is 5 feet 5 inches tall (BMR = 1,437), and walks for 60 minutes at 3.0 mph (3.5 METs) will burn 210 calories.
  • A 35-year-old man who weighs 200 pounds, is 5 foot 10 inches (BMR = 1,686), and walks for 60 minutes at 3.0 mph (3.5 METs) for 60 minutes will burn 246 calories.

How many calories will I burn walking 2 miles?

2 miles. Walking 2 miles, the average person will burn between 140 to 240 extra calories. Walking 2 miles a day for 5 days of the week will burn an extra 700 to 1,200 calories. With no change in diet you can expect to lose ¼ to close to ½ a pound of fat a week.

Secondly, How far should I walk to lose weight? Walking 10 miles per day is an effective way to support weight loss. Traditionally, it was thought that to lose 1 pound (0.45 kg), you must burn roughly 3,500 calories more than your intake over a given time period.

Will walking 2 miles a day help lose belly fat? Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can’t spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.

Furthermore, Will walking 2 miles a day tone my legs? Walking Benefits for Legs

Muscle tissue burns four times as many calories as fat, so the muscle you get from walking can also help you lose more weight. This means that you can realistically trim some of the fat from your legs and tone them within a month or two by walking briskly every day for 60 minutes per session.

Can walking get you a flat stomach?

Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection. In fact, walking briskly for 30–40 minutes (about 7,500 steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline.

Does walking reduce belly fat?

Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can’t spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.

What will happen if I walk 2 miles a day? Eating enough protein each day will help you retain muscle mass and keep your energy up while you’re in a calorie deficit, according to the Mayo Clinic. … While walking 2 miles a day can help you burn calories and improve your overall health, building sustainable, long-term habits should be your top priority.

Is walking 2 miles in 35 minutes good? “Walking 2 miles in 35 minutes 3 days a week will cut your incidence of heart attack by 55%.” Walking 3 miles a day, 5 days a week will cut your incidence of diabetes by 66% and breast cancer 66%. It takes 20 minutes of non-stop aerobic exercise to START burning fat.

How to increase your burn

Beyond your weight and pace, other factors can increase your calorie burn while walking. Here are ways to make walking more vigorous:

  • Try incorporating rolling hills into your walking route or walking on an incline on a treadmill.
  • If you can’t maintain a brisk pace for your entire workout, consider walking intervals where you have hard effort mixed with recovery periods. For example, warm up at a 2.0 mph pace. Then for the rest of your walk, alternate a minute at a pace of 3.5 to 4.0 mph with one or two minutes at 2.0 mph.
  • More time on your feet will increase your calorie burn. Still, you may find it hard to get in longer walking sessions during the workweek. Try getting in some longer walks on the weekend, such as an hour or more.
  • Wearing a backpack or hiking can also turn up your burn. For example, a 155-pound person burns approximately 267 calories walking at a moderate (3.5 mph) pace on a flat surface for one hour. That same person could burn up to 439 calories an hour hiking a more mountainous trail while wearing a weighted backpack.
  • Once you’re a walking pro, you may even want to add some jogging to your routine. Try a walk/jog approach, where you warm up with walking and alternate bursts of jogging with walking to recover.

Is Walking 2 Miles a Day a Good Weight-Loss Strategy?

Woman walking on sidewalk.

Walking is great exercise but prioritize your diet for weight loss

Simply putting one foot in front of the other is an excellent way to improve your cardiovascular health and increase your daily calorie burn.


But if you want to create a realistic, long-term weight-loss plan, you’ll need to take your diet and overall exercise regimen into account. Instead of spending tons of time walking, build healthy habits that you can comfortably (and happily) sustain.

Walking 2 Miles to Burn Calories

Increasing your daily steps and creating a weekly workout routine will help up your daily calorie expenditure.

While there are estimates regarding how many calories you’ll torch while walking 2 miles, total burn varies from person to person. Factors like pace, incline and wind resistance can all affect the amount of calories you burn on a walk.

For some guidance, though, you can use these numbers to estimate your overall calorie burn from a 2-mile walk:


Calories Burned Walking 2 Miles

100-lb person125-lb person150-lb person175-lb person200-lb person225-lb person250-lb person300-lb person
Walking 3 mph99 calories124 calories149 calories174 calories199 calories224 calories249 calories299 calories

Measuring your own walking pace is tedious, to say the least. But you can use a walking app to monitor and track your pace, giving you a more accurate ballpark of how many calories you burn while walking.

Walking a few miles daily is a great way to improve your cardiovascular health but it’s probably not necessary every single day. Instead, try to get between 150 to 300 minutes of walking each week, recommend the Centers for Disease Control and Prevention (CDC). Instead of hitting 2 miles each day, spread your weekly cardio exercise across the week and walk for time, not distance.

How Long Does It Take to Walk 2 Miles?

How long it takes to walk any distance depends on factors like your step length, speed and terrain. But generally, briskly walking a mile can take anywhere from 13 to 20 minutes, per UC Berkeley, which means walking two miles can take 26 to 40 minutes.

Doing This One Thing While Walking Burns Twice As Many Calories, Trainer Says

This simple change to your walking routine can have you torching more calories in no time.

two women and a man walking together in a park
Shutterstock / Tyler Olson

Whether you’re casually strolling home from work or regularly taking multi-mile powerwalks with friends, walking is an undeniably great way to get in some exercise no matter where your day takes you.

However, many people find themselves disinclined to treat walking as their regular workout—but rather, an accompaniment to it—due to the relatively low calorie burn they typically get out of those aimless ambles. According to Harvard Health, a 155-pound person walking at a pace of four miles per hour can expect to burn just 175 calories over a 30-minute walk.

Luckily, there’s a way to significantly boost—or even double—your calorie burn during every walk, experts say.

“Try interval training during your walk. Walk at a casual pace for a minute, then powerwalk as quickly and efficiently as you can for 30 seconds. Continue to complete these intervals for the entirety of your workout,” suggests Danielle Gray, a NASM-certified personal trainer, Pn1-certified nutritionist, and founder of Train Like A Gymnast.

man exercising outdoors running

“Interval training helps push your body outside its comfort zone to extend caloric burn even after you are finished exercising through an effect called Excess Post-Exercise Oxygen Consumption to return to your resting state,” Gray explains.

Is walking 2 miles a day good cardio?

Walking a few miles daily is a great way to improve your cardiovascular health but it’s probably not necessary every single day. … But generally, briskly walking a mile can take anywhere from 13 to 20 minutes, per UC Berkeley, which means walking two miles can take 26 to 40 minutes.

How soon will I see results from walking?

Significant weight loss and muscle gains will take approximately eight weeks to see, however, even though you’re not seeing muscle definition, the benefits going on in your body and mind are considerable. “Your clothes will fit better, your posture will be better and you’ll walk taller,” Sharp says.

Which time is best for walking to lose weight? The ideal time would be in the morning, before having your breakfast. At this time your body is already in a calorie deficit mode, and walking can ignite the body’s ability to burn fat.

Does walking make your butt bigger? Walking by itself will not make your butt bigger. However, you can build your glutes by walking uphill and including additional exercises such as walking lunges.

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