Body weight
At the same pace and distance, a heavier body generally has a higher estimated energy expenditure.
How Many Calories Do You Burn Walking One Mile?
A 70 kg person burns about 90–96 calories walking one mile across common walking paces.
Body weight changes the estimate most; walking pace changes both intensity and the time needed to complete the mile.
CALORIES BY WEIGHT & PACE
Calories burned walking one mile
Compare a fixed one-mile walk across body weights and four representative walking paces.
| Body weight | Slow ~2.2 mph · ~27 min/mile | Moderate ~3.1 mph · ~19 min/mile | Brisk ~3.7 mph · ~16 min/mile | Very brisk ~4.2 mph · ~14 min/mile |
|---|---|---|---|---|
| 50 kg | 67 kcal | 64 kcal | 68 kcal | 69 kcal |
| 60 kg | 80 kcal | 77 kcal | 82 kcal | 83 kcal |
| 70 kg | 94 kcal | 90 kcal | 95 kcal | 96 kcal |
| 80 kg | 107 kcal | 103 kcal | 109 kcal | 110 kcal |
| 90 kg | 120 kcal | 116 kcal | 123 kcal | 124 kcal |
| 100 kg | 134 kcal | 129 kcal | 136 kcal | 138 kcal |
ONE-MILE WALKING CALCULATOR
Calculate calories burned walking one mile
Enter your body weight and choose the pace that best matches your walk.
WHY THE NUMBER VARIES
What changes calories burned walking one mile?
A fixed distance does not produce exactly the same calorie burn for everyone.
Walking pace
A faster pace raises exercise intensity but also shortens the time needed to complete the mile.
Hills and terrain
Inclines, sand, trails and uneven ground can increase energy expenditure beyond the level-walking estimates used here.
Individual efficiency
Fitness, gait, stride and individual physiology can make actual energy expenditure differ from a population-level MET estimate.
One mile is easy to estimate. The whole day is harder.
Kibora helps you put food, calories and activity into context so you can understand how everything adds up across your day.
Calculation methodology and sources
These estimates combine walking MET values from the 2024 Adult Compendium with representative speeds and the standard MET calorie-expenditure equation.
Walking pace and mile time
The 2024 Adult Compendium lists 2.8 METs for level walking at 2.0–2.4 mph, 3.8 METs at 2.8–3.4 mph, 4.8 METs at 3.5–3.9 mph, and 5.5 METs at 4.0–4.4 mph on a firm surface.
To estimate the time needed for one mile, this page uses representative midpoint speeds of about 2.2, 3.1, 3.7 and 4.2 mph for those pace ranges.
Calorie calculation
Estimated mile time is calculated as 60 divided by walking speed in miles per hour.
Calories are then estimated with the standard MET equation: MET × 3.5 × body weight in kilograms ÷ 200 × minutes.
Assumptions and limitations
The estimates represent level walking on a firm surface and do not separately model hills, wind, carrying load, terrain, gait or fitness.
The midpoint speeds are practical representatives of the published pace ranges, so actual mile time and calorie expenditure can differ.
Related calorie-burn activities
Common questions about calories burned walking one mile
How many calories do you burn walking one mile?
It depends mostly on body weight and pace. Using the estimates on this page, a 70 kg person burns about 90–96 calories walking one mile across the four example pace levels.
Does walking a mile faster burn more calories?
Not necessarily by much. Faster walking has a higher MET value, but you also finish the mile sooner. In these estimates, the two effects partly offset each other.
How long does it take to walk one mile?
At the representative speeds used here, one mile takes about 27 minutes at 2.2 mph, 19 minutes at 3.1 mph, 16 minutes at 3.7 mph, and 14 minutes at 4.2 mph.
Does body weight change calories burned per mile?
Yes. The standard MET calorie equation scales with body weight, so a heavier person has a higher estimated calorie expenditure for the same walking pace and distance.
Why is my watch different from this estimate?
Wearables may use heart rate, GPS, stride length, fitness profile and proprietary algorithms. This page uses transparent MET-based estimates, so different methods can produce different results.