Calories Burned Walking: Accurately and Easily Calculated

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Most of the time when you’re looking to start a new diet, you start choosing between strength training and cardio training, or both.

Have you ever thought of walking or hiking?
When you think of it, walking is like the easiest thing to do, ever.

You may think it’s too easy of a way to lose weight, but have you ever tried to ask how many calories burned walking? Or the number of calories burned hiking?

You may want to stop searching for ways to lose weight without diet or exercise and start focusing on: how many calories does walking burn?

Well, read on to find out how walking and hiking help you lose weight!

Benefits of Walking and Hiking

Your Bones Will Get Stronger

Stronger bones for boosting your efficiency at other exercises

As you age, your bones tend to get weaker, or at least they’re not as strong as they are when you’re young. You can prevent that though.


Walk every day, or hike once weekly!
Although you may think walking doesn’t have much of an impact on your body, it prevents loss of bone strength and density. Bones are the base of your body, they determine your strength and health, and are responsible for your posture and balance. So it’s important to preserve them and keep them strong to avoid the risk of any injury.

Your Lean Muscles Will Be Preserved

Push-ups to gain lean muscle

A diet that consists of a lower number of meals than the number you eat every day is bad for you.
Cutting off calories for weight loss may get you the result you want on the scale, but you will lose muscle mass in the process, which will cause you to get back to square one once you stop dieting. Because muscles ARE metabolism, they help you burn more calories every day.

Walking and hiking can prevent that effect, they preserve lean muscle so that you lose weight safely without losing muscle.

Your Digestion Will Become Smoother

You know what bad digestion does to you! It causes bloating, constipation and diarrhea.
So it’s very important to keep it healthy and balanced to avoid discomfort. Ways to lose weight without diet or exercise are not always useful to your digestive system.
If you’re one of those who sit down to relax or sleep after eating, you need to change your habits right now.

Going for a walk right after eating is very good for your digestive system, it helps with weight loss, it burns those extra calories from your meal and it supports your digestive system.

So how many calories burned walking is not the only benefit you get from taking a walk.

Bonus: If you want to avoid any digestion problems, check Metabolic Cooking which is solely based on metabolism-boosting foods!

Keeping You Stress-Free

Hiking makes you stress-free

You may not know this, but stress can be one of the reasons you’re overweight. It actually one of the main reasons for that stubborn belly fat.

Walking and hiking improve circulation and uplifts your mood, which in order to reduce your stress levels. These two exercises stimulate the nervous system receptors, which are responsible for the production of the stress hormone.

So, when you need to purify your mind, stop looking for ways to lose weight without diet or exercise and go for a walk or a hike without thinking of how many calories burned walking!

You Will Have an Excess of Vitamin D

Vitamin D is essential for weight loss. If you’ve been dieting for too long and not losing weight.

Stop searching for ways to lose weight without diet or exercise. The first thing to check is your Vitamin D. If you don’t have enough of it in your body, it can sabotage your weight loss process.

Well, we don’t want that to happen! So how to avoid it?
Walking or hiking in the sun exposes you to a useful atmosphere that encourages your body to produce Vitamin D. Vitamin D is also very important for bone strength and prevention of dangerous diseases like cancer and diabetes type 1.

So remember to always walk or hike in the sun where you’ll get the most benefits possible.

You Will Get Fit

Alright, you may not get fast results in weight loss when walking or hiking. But looking for ways to lose weight without diet or exercise will not get you results either! Keeping on them for months, you will notice major changes in your body. Especially in your abdominal area. Walking and hiking help reduce belly fat and raise your body’s metabolism, so you’ll burn extra calories. So you don’t have to actually hit the gym or do hard strength workouts to notice a change in your body when walking and hiking can get you the result you desire, only if you have the patience!

Your Legs Will Look Great

Walking to improve your legs shape

You are looking in the mirror before going out, and you notice ugly dark blue veins protruding from your legs. Sucks, doesn’t it?

They’re called varicose veins, they’re mostly associated with aging, but you can them while you’re young. You can still prevent them from coming out though!

Walking pushes blood back up to your heart and lungs, it’s like a secondary circulatory system, it strengths your leg muscle and so prevents varicose veins from coming out.

If your mother or father have varicose veins, you’re more prone to have them while you’re young, so walking daily or hiking regularly can really help you with this one.

How Many Calories Burned Walking?

Walking to burn calories

That’s a good question, but before we talk about how many calories burned walking or how many calories does walking burn, first let’s talk about how long you should walk every day to lose weight.

Here are some guidelines for you:

  • You should walk 30-90 minutes a day, you can divide them to intervals of 10 minutes each, but it’s better to take them as a block.
  • 150 minutes should be your total minutes walked weekly.
  • You should know whether you’re walking at a correct pace or not by breathing, if you can talk in full sentences but can’t sing due to hard breathing, you’re doing fine.
  • If you’re a beginner, start with short periods of walking and build up the walking time gradually. You can take long walks every other day if you want.
  • Consistency is the key, try to avoid skipping days.
  • Try strength exercises on your off days.
  • Always warm up for about five minutes regardless of how much time you will spend walking.
  • Your body burns sugar the first thing when you start walking because it acts like fuel, they are used up after approximately 30 minutes, so your body begins to burn fat for fuel instead. This is exactly calories burned walking we’re talking about, so walking for more than 30 minutes is always a good thing to do.
Calories burned walking for an average 175 lbs person.
For an average 175 lbs person walking on level ground, this graph shows the number of calories burnt per hour at different speeds.

Now, if we were to calculate how many calories burned walking, let’s take a look at these calculations:

  • Obese women who walk for 50-70 minutes three times a week, for three weeks, lose about 1.5% of their body fat.
  • People who walk for 60 minutes a day, five times a week, lose about 5% of their body fat!
  • So how many calories does walking burn? Walking at a brisk pace for 30 minutes per day means you will cover about 2 miles, or 3.3 kilometers or 4500 steps. It also means you burn about 200-300 calories, depending on your weight.
  • Walking for 30-60 minutes a day for five days a week can get your body to burn extra 1000-3000 calories burned walking in total for the week!
  • As for calories burned hiking, a 160-lb person burns about 440 calories after an hour of hiking. While a 200-lb person burns about 550 calories.
  • If you’re hiking at high intensity for 45 minutes, you’ll burn about 600 calories from the exercise. Calories burning lasts for about half a day after hiking because it boosts your metabolism.
  • If you’re hiking while carrying a light pack, calories burned hiking will be about 100 calories more than you’ll burn normally with no weight.
  • It gets up to 200 calories if you’re carrying a heavy load.
  • You burn more calories hiking on a rocky ground than on smooth grassy ground.

Frequently Asked Questions

  • Is there special equipment for walking or hiking?

Well, the only special equipment for walking is your shoes, so you must take the time to choose a comfortable pair, so you will not suffer blisters the day after.

Your walking shoes should have flexible soles and stiff heel counters, their main purpose is to avoid side to side motion which causes falling at sometimes.

If you’re only walking, not hiking, regular low-heeled shoes that are comfortable will be fine for you on flat surfaces.

  • Is it okay to drink soda after walking?

It’s not the best choice to drink after taking a walk or a hike.

If you want some refreshment after exercising try green tea, you can have it iced if you want a cold drink.

Green tea helps you recover fast after a fast walk, it also encourages your body to burn more calories than you would burn normally without drinking.

It also gives your metabolism a boost which will increase the number of calories burned hiking. So switch your can of soda for a cup of green tea and watch it do wonders!

Check this article if you want to know precisely what foods are good for weight loss: Best Weight Loss Friendly Foods

  • When is the best time to take a walk?

The best time for you to take a walk and ensure your body will burn the most calories possible is right after waking up.


Because your body is already low on calories, so walking or exercising in this time will encourage your body’s ability to burn fat.

Also, your sugar levels go much lower when you’re asleep, and in order to do any kind of exercise, your body needs to burn sugar to use it as a fuel.

So walking when there is no sugar in your body will force your body to burn fat instead of sugar to use as fuel.

  • At what pace should I walk?

If your breathing is harder than usual, so you aren’t able to sing, but still able to speak in full sentences without sounding like a dying creature, then you’re fine!

Walk like you’ve got a plane to catch or the last bus that will take you home. Walking briskly for about 60 minutes will burn about 300 calories. So if you can walk for about 30 minutes every day you will have about 1050 calories burned walking by the end of the week.

  • Should my walking pace be varied?

That’s a good question!

Maintaining a steady pace while walking is good, it regulates your blood pressure and flow, and stimulates your heart rate.

But varying your pace can make your body burn up to 20% more than when you’re walking at a steady pace. So you can try to accelerate sometime while walking and return back to the starting pace.

  • Is it okay to drink water while walking or hiking?

Well, water is the main ingredient in any diet, water alone can be the cause of your weight loss. It doesn’t get easier than this, does it?

So yes, it’s okay to drink water while exercising, just don’t drink too much that you feel bloated.

Water boosts metabolism and so encourages the body to burn more calories. You can build a whole diet upon drinking more water, because just adding a few cups to your usual daily intake, increases the number of calories burned.

So imagine adding water to an exercise based diet, you will no doubt have more calories burned hiking.

  • How can I fasten my weight loss process while walking?

Well, as I mentioned before, you can drink more water, and finish your morning walk with a cup of green tea that will give your metabolism a boost and so will help you lose more weight.

You can also do about 20 minutes of high intensity walking. Don’t do it every day though, it’s preferable to do it three times a week. These exercises will help you burn more fat during and after walking. On the days when you’re not doing this, try to do regular intensity exercising for about 30 minutes.

You can also add some strength training and weight lifting to your daily exercises.

Check this article if you want to find out everything about Weight Lifting for Weight Loss.

  • Does walking up a hill makes a difference?

Actually, it does. Walking in a brisk pace up a short hill can be a substitute for hiking if the place you’re living in doesn’t allow you to hike often.

Accompanying the walk with a climb up a hill will strengthen your leg muscles and knees, and will help you lose more calories than you do walking normally.

Just take care to bend your knees slightly while climbing and leaning forward to avoid falling and injuring yourself.

  • Does using hand weights while walking makes a difference?

Well, hand weights are sure a good idea to do while walking. They increase the number of calories burned walking. And they strengthen your arm muscles.

But they are not recommended if you are suffering from high blood pressure or any heart disease.

Plus they may lead to muscle soreness or injury.

If you want to use them, use them carefully and don’t risk yourself with heavy weights.

To be conclusive, hiking while carrying a pack on your back is better for you because there is no risk of injury.

  • What snacks should I have in the middle of hiking?

There are a lot of snacks you can have throughout hiking, you can have a cup of greek yogurt or a fruit. Fruits will give your metabolism a boost and give you an energy boost so you refresh a little. Plus they contain fibers which will help you to feel more full, to avoid overeating.

Also, a great snack is a few almonds. almonds contain good monounsaturated fats that affect your insulin level and make you feel full after you eat only a few ones.

There’s a really great guide for all the foods you should eat while trying to lose weight, it’s a cooking book called Metabolic Cooking.

  • Is it bad to eat right after a walk or a hike?

I’m gonna stop you right there!
Whoever said it’s bad?
In fact, post exercising meals is crucial if you want to get fit and healthy. Eating after working out is actually the most important meal in your day as a dieter.

Having a meal after walking or hiking helps refuel your body and compensate for the amount of sugar it loses. It also helps decrease protein breakdown so it preserves your ability to build muscles.


Walking and hiking are some of the best exercises out there.

Of course, hitting the gym or getting on a treadmill have their positives, but you don’t always have the luxury of going to the gym daily especially if you’re a mother or a hard worker.

So, why don’t you spend some of your free time walking? It will actually help reduce the stress you get from working or from everyday life.

So your mood becomes better and your body becomes fitter, who doesn’t want that!

Just plug in your favorite playlist and walk for an hour or half an hour, then watch your body do wonders!

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