How many calories burned in 45 min walk

A walk outside in the fresh air is one of the simplest and best things you can do for your health. It may sound like no big deal to go for a walk, but this run-of-the-mill activity has so many benefits for your emotional and physical well-being. After all, walking is a mindfulness exercise in and of itself. While many people equate any form of exercise with just burning calories, there are many other things to consider. Yes, walking burns calories, but it also strengthens your muscles, builds stamina, is essential for heart health, and pumps up those feel-good endorphins. Walking can also help you work up to a more intense workout routine, so if you have dreams of running that marathon, guess what? You can start with a walk every day and build your stamina.Getting yourself outside in the sunlight and fresh air also has a positive impact on your mental health. Research has proven that sunlight increases serotonin and has a marked effect on mood. That boost of serotonin also lowers your chances of seasonal affective disorder. When you combine those aspects with the physical benefits of walking, you have yourself a great reason to get out and move. Plus, bringing your kids along for your walks will help them use up some of their own energy and help them create healthy habits for exercise.If you’re curious about the calorie expenditure of leisurely or brisk walks, we went ahead and calculated calories burned while walking. Peek them below and read more about the health benefits of walking. It’s truly the king of all physical activities.

How many calories do I burn walking?

There are a lot of ways to answer this question because it depends on a few different factors. It depends on your own physical health, how fast you’re walking, if you’re walking uphill, how long you walk, etc. You might burn anywhere from 10 calories in a walk to a few hundred — the best way to track this is to use a fitness tracker.

What’s important to remember when it comes to calories burned from walking is that you are burning calories because you’re moving. A 15-minute easy walk will probably only burn 15 to 50 calories, but there are other health benefits to a daily walk.

For a more comprehensive breakdown, we went ahead and calculated the calories a woman of average weight (per the CDC) burns during a leisurely walk compared to a brisk one.

Calories Burned Walking 2 Miles Per Hour

  • 15 Minute Walk — 45 Calories
  • 30 Minute Walk — 90 Calories
  • 45 Minute Walk — 135 Calories
  • 60 Minute Walk — 180 Calories
  • 120 Minute Walk — 360 Calories

Calories Burned Walking 3.5 Miles Per Hour

  • 15 Minute Walk — 70 Calories
  • 30 Minute Walk — 138 Calories
  • 45 Minute Walk — 207 Calories
  • 60 Minute Walk — 276 Calories
  • 120 Minute Walk — 533 Calories

Calories Burned Walking 5 Miles Per Hour

  • 15 Minute Walk — 133 Calories
  • 30 Minute Walk — 267 Calories
  • 45 Minute Walk — 400 Calories
  • 60 Minute Walk — 533 Calories
  • 120 Minute Walk — 1,067 Calories

What are the health benefits of walking?

Sure, you can burn calories walking, but there’s a lot more getting up and moving will do for your health, especially if you’re trying to get yourself into a more active routine. According to the Arthritis Foundation, walking can help improve circulation, especially. It brings your heart rate up and can help lower blood pressure and, in turn, lower your risk of heart disease. Walking also helps keep your muscles and joints healthy. When you use your joints and muscles — like when you get up and walk — you build muscle and keep joints lubricated. The cartilage in your joints actually benefits from movement, so a walk every day will keep you in good physical condition.

Plus, if you want to be more active, starting with a simple walk is a great way to build up to a more rigorous workout routine. You have to start somewhere — you don’t want to dive into a workout routine that’s too hard, because you run the risk of hurting yourself — and walking is the spot to go for. A brisk walk for 15 to 30 minutes a day every day will build a foundation for a bigger workout routine later. You’ll build up stamina for the exercise that’ll pay off down the line.

But you don’t have to be working toward anything if you go outside for a walk. A walk around the block every day and do nothing more is still so beneficial for your health. Plus, the fresh air is always a bonus, as is getting away from work or other stressors.

How can I increase my calorie burn while walking?

Walking is a great way to burn calories, but you can up the ante and get a greater workout by adding a few elements.

If you are overweight, you might overlook walking as a tool for weight loss because you think you would rather lose weight with no exercise at all.

Do not make that mistake.

Here is why:

  • Walking will tone and condition your entire body
  • Also, walking activates the largest muscle groups of your body, your legs
  • Making your leg muscles receptive to insulin
  • Reversing insulin resistance, where your muscles do not accept blood glucose, can help you reverse type 2 diabetes
  • A consistent walking plan will help you look younger, feel better, and even improve your mood

Forget about dieting with no exercise.

Sitting Disease is an Epidemic

Excessive sitting is a problem even for people who exercise, and certainly for those who do not¹.

If you combine walking 20 minutes to 30 minutes a day with resistance training like squats, pushups, or deadlifts, you can lose up to 75 pounds over six months.

Once you get used to taking your body for a walk and see the results, you will not stop the walking habit.

How to Calculate the Number of Calories Burned Walking 

To calculate the number of calories burned walking, use the following three simple steps:

(Note that this article is for informational purposes only and not medical advice.)

Step 1. Find the MET for walking

MET stands for the Metabolic Equivalent of a Task.

The MET will tell you how many calories you burn per hour of exercise per one kilogram of body weight.

According to the Compendium of Physical Activities², the codes and MET of brisk walking 3.5 mph for exercise is 17200 and 4.3.

172004.0172003.8172004.3walking, 3.5 mph, level, brisk, firm surface, walking for exercise

Step 2. Calculate your body weight in kg

The second step is to step on a body composition scale  and find your body weight in kilograms.

Divide your weight in pounds by 2.2.

For example, if you weigh 195.7 pounds, the average weight of a man in the US, divide this number by 2.2, which equals 88.95 kilograms.

$8.00

How many calories burned in 45 min walk

RENPHO Smart Scale for Body Weight, Digital Bathroom Scale BMI...

  • Renpho smart app works in connection with fitness apps. Easy setup app works...
  • 13 essential body measurements. Body weight shows on the scale, other body...
  • User-friendly app. Download Renpho app at App Store or Google Play, also works...
  • High-Quality Innovation. Auto calibration, high precision sensors measure in...
  • Monitor your progress, unlimited users and baby weighing mode. Renpho connects...

$34.99 −$8.00 $26.99

CHECK CURRENT PRICE

Step 3. The METs formula

The METs formula is:

  • Calories burned walking = the type of walk depending on your body weight and exercise time, or METs x weight in kg x time in hours.

Express time walked as:

  • the number 1 represents walking for 1 hour
  • .5 is for a 30-minute walk
  • .25 stands for 15 minutes

Using the example of a 195.7 pound (88.95kg) man, you can plug in the following numbers to the formula:

  • Calories burned = METs of 4.3 for walking x 88.95kg x time (1 hour or .5 for 30 minutes or .25 for 15 minutes)
  • 4.3 x 88.95 x 1 = 380 calories burned walking (assuming an hour-long brisk walk at 3.5 mph).
  • If you went for a walk of 30 minutes, then your formula would be 4.3 x 88.95 x .5 = 190 calories burned walking.

Therefore, the average calories burned walking briskly for an hour by a 195.7-pound man is 380 calories or 6.3425 calories per minute.

In summary, for the average 195.7-pound man:

  • a 1-hour walk at a walking speed of 3.5 mph burns 380 calories
  • 45 minutes = 285 calories
  • a 30-minute brisk walk = 190 walking calories burned
  • and a short 15-minute walk has an energy cost of 95 calories

Calories Burned Calculator for Walking – Wrapping Up

Start walking today to look and feel better than ever.

What’s Next

To lose weight, you only need three things:

  • a body composition scale  to use daily
  • the simplest guide to lose 20 pounds in 3 months
  • a pair of great walking shoes

The secret to body transformation is not only about calculating calories.

The keys are:

  • eat quality food
  • weigh yourself daily 
  • stick to a 30-minute walking plan at least five times a week.
  • start a resistance training program focused on the big compound exercises like squats and deadlifts that burn more calories than you thought possible.

No products found.

Related “Calories Burned” Posts

  • How Many Calories Are Burned Deadlifting in One Workout?
  • Calories Burned Squats Calculator in 3 Easy Steps
  • How Many Calories Burned By Jumping Jacks 5 Minutes a Day
  • Calories Burned Calculator for Lifting Weights
  • How Many Calories Are Burned Rucking in a One-Hour Workout?

Additional Related Posts:

  • How Sitting Disease Hurts You Even If You Do Exercise
  • 5 Ways Cardiorespiratory Endurance Affects Physical Fitness
  • How to Improve Your Cardiorespiratory Endurance and Life
  • 5 Components of Fitness You Need to Know for the Best You
  • Top 10 Benefits of Physical Activity for Your Health and Fitness
  • How to Lose 20 Pounds in 3 Months Using 5 Simple Steps
  • 5 Cardio Workouts That Can Shred Fat in Just 12 Weeks
  • 27 Sensational Ways How Deadlifts Change Your Body
  • 7 Most Important Deadlift Muscles Worked To Change Your Life
Footnotes

¹ Science in Sports – Lee & Buchner – The importance of walking to public health

² Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide

Is 45 minutes of walking enough?

If you are using walking as a tool to help lose weight, Bryant recommends walking for at least 45 minutes per day most days of the week. "The basic recommendations in terms of general health and well being is to just to meet a minimum threshold of about 30 minutes of activity on most days of the week," he said.

How many calories does a 1 hour walk 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.

How many calories should I burn in 45 minutes?

Beyond a Jog If you can run at a speed of 10 miles per hour -- a pace of 6 minutes per mile -- for 45 minutes you'll cover 7.5 miles. If you weigh 150 pounds you can expect this run to burn 851 calories, or 18.91 calories per minute.

How many calories do I burn on a 30 minute walk?

Depending on your weight, you can burn 100-200 calories with 30 minutes of brisk walking. You can burn anywhere between 500-1000 calories per week by doing this at least 5 days a week. If you want to burn more calories while walking, aim for more than 30 minutes.