![]() ![]() At 3 miles per hour, it would take around 100 minutes to walk about 10,000 steps (approximately 5 miles), so they would burn roughly 400 calories. So, a person who weighs 150 pounds (68 kilograms) and walks on a flat surface at a pace of 3 mph, using about 3.5 METs, would burn approximately 4 calories per minute. To calculate your weight in kilograms, divide your weight in pounds by 2.2. ![]() ![]() Walking briskly at just over 3 miles an hour is about 3.5 METs, while walking uphill is about 6 METs, Hirai said. Therefore, to calculate the calories you burn with METs, use the following equation:Įnergy expenditure (in kcal/min) = 0.0175 x MET x weight (in kg) ![]() One MET is the energy it takes to sit still. To get a more personal assessment of calorie burn, Hirai recommends using a measurement called metabolic equivalent, or METs. General advice: The Centers for Disease Control and Prevention recommends people get 150 minutes per week of moderate to intense exercise, which includes walking. Your weight, stride length, and fitness level will affect your calorie burn, as will your pace and the incline of the area you're walking in, he says. "Calorie burn rate can be quite variable," he says. Each step you take burns calories, but the exact amount is highly individualized. Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. ![]()
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