How many calories does walking a mile burn?

Reviewed 2 November 2026 · How these numbers are calculated

Walking a mile burns about 0.8 extra calories per kg of body weight: roughly 55 at 70 kg (154 lb) and 70 at 90 kg (198 lb). Per kilometre that's about 0.5 calories per kg. The often-quoted "100 calories a mile" is the total including the calories you'd burn anyway, and fits a heavier person.

Calories per mile, per km and per 1,000 steps

Extra calories burned walking, by body weight
Weight	Per mile	Per km	1,000 steps
50 kg 110 lb	40	25	20
60 kg 132 lb	50	30	20
70 kg 154 lb	55	35	25
80 kg 176 lb	65	40	30
90 kg 198 lb	70	45	30
100 kg 220 lb	80	50	35
110 kg 243 lb	90	55	40
120 kg 265 lb	95	60	40

At an everyday pace on flat ground; 1,000 steps at 170 cm (5′7″), which is about 0.7 km. Calories above resting.

How many steps in a mile?

About 2,000–2,400 for most adults, depending on height: your stride is roughly 41% of your height. At 170 cm (5′7″) a mile is about 2,300 steps; at 185 cm (6′1″) about 2,100. See what 10,000 steps burn.

Does walking faster burn more per mile?

Extra calories per mile by walking speed, 75 kg (165 lb)
Speed	Per mile	Time a mile
Slow2.2 mph, 3.5 km/h	60	27 min
Moderate pace3.1 mph, 5.0 km/h	70	19 min
Brisk3.7 mph, 6.0 km/h	75	16 min
Very brisk4.2 mph, 6.8 km/h	80	14 min
Fast4.7 mph, 7.6 km/h	95	13 min

From Compendium MET values. Calories above resting.

A little. The Compendium's values for timed walks come out about 10–20% higher than the distance rule in the first table (that's why the box above, which uses minutes, shows a bit more); differences between people are bigger than that. At normal speeds the cost per mile barely changes; at a very fast walk, close to jogging, it rises because walking that fast is awkward and less efficient. Per hour, speed makes a big difference: see calories burned walking for an hour.

Extra calories or total?

Most apps show the total, including about 1 calorie per kg per hour that you'd burn sitting still. A mile at an easy pace takes about 20 minutes, so the total is about 25 calories higher for a 75 kg (165 lb) person. Only the extra part changes your daily total, which is why Deficitly uses it.

Walking a mile vs running a mile

Running a mile burns roughly 72% more than walking it, and far more per hour because you cover ground faster. See calories burned running. For daily weight loss, more walking is often easier to keep up: how many steps a day to lose weight.