fit athlete during training on running track

How Many Calories Do You Really Burn By Walking?

How many calories do you really burn while walking?

Walking is an ideal form of exercise for overweight people who want to lose weight. You burn calories without forcing your body and joints.

During the Covid-19 lockdown, many people found out how much fun walking is. A walk after a working day from home is a lot more satisfying than plopping straight on the couch or, worse, WhatsApp all evening. You do have to walk a fair bit to burn calories. Fortunately, it is addictive.

Losing weight and walking

Basically, if you want to lose weight, it is about burning more calories than you take in. Walking will help you on your way. The further and more active, the more you burn.

How many calories you burn depends on several factors, such as weight, speed, age, gender, and distance. According to dietician Sascha de Jong, if a man weighing 80 kilos takes a walk of one hour at a speed of 5 to 6 kilometers per hour, he burns 344 calories. If he walks for three hours, he burns 1,032 calories. At a rate of 6 to 7 kilometers per hour, he can assume 400 kcal per hour. You calculate it for yourself using this calculator.

Hiking vs. to walk

It is recommended to burn anywhere between 2,000 and 2,500 calories per day, so walking is an excellent aid if you want to lose weight. It is even better to hike, a more active form of walking on rougher surfaces, with or without altimeters. In this activity, according to Harvard Health, you burn 1,000+ calories per two hours.

Faster metabolism

Another benefit of walking or hiking is an increased heart rate. The form of exercise also speeds up your metabolism, and you burn more calories for the rest of the day. Very important for overweight people who want to lose weight. Also, read how foods or these natural ways can speed up your metabolism.

Get good shoes

All right, that attempt to lose weight, but if you run into foot injuries because of the wrong footwear, it is short-lived. Forget those substantial mountain boots. They are challenging and especially useful during technical hikes in the mountains. We recommend running shoes for regular walking and hiking. Not the ones for technical tracks, but hybrid models. These shoes are light, flexible, and yet have a sturdy sole with a lot of grips. You can walk, run, hike and run in them. 

Not a magic wand for weight loss

To be sure, let’s say it: walking is not a magic bullet for overweight people who want to lose weight. Everything starts with a healthy diet.

Guest post by Alice Muller