Convert Walking Distance to Calories: How Far Should You Walk Per Day?

July 18, 2025

Walking is one of the most accessible forms of exercise—no equipment needed, low impact, and suitable for almost everyone. But how do you know if you're walking enough? And how many calories are you actually burning on your daily walks?

Understanding the relationship between walking distance and calories burned helps you set realistic fitness goals, track progress toward weight loss targets, and optimize your daily activity levels.

Let's break down exactly how to calculate calories burned while walking, explore recommended daily distances, and provide practical strategies for hitting your walking goals.

Quick Answer: Calories Burned Walking

General Estimate

~80-100 calories per mile

~50-65 calories per kilometer

(Based on average adult weight and moderate walking pace)

⚠️ Important Note:

Actual calories burned depend on multiple factors including body weight, walking speed, terrain, and individual metabolism. The numbers above are approximations for an average 70 kg (154 lb) person.

The Formula: Calculate Calories Burned Walking

For a more accurate calculation, use this widely-accepted formula:

Calorie Burn Formula

Calories = Distance (km) × Weight (kg) × 0.57

Or in imperial:

Calories = Distance (miles) × Weight (lbs) × 0.30

Example Calculations:

Example 1: 5 km walk, 70 kg person

• Distance: 5 km
• Weight: 70 kg
• Calculation: 5 × 70 × 0.57 = 199.5 calories
• Result: ~200 calories burned

Example 2: 3 mile walk, 180 lb person

• Distance: 3 miles
• Weight: 180 lbs
• Calculation: 3 × 180 × 0.30 = 162 calories
• Result: ~162 calories burned

Example 3: 10,000 steps (approximately 8 km), 65 kg person

• Distance: ~8 km (10,000 steps)
• Weight: 65 kg
• Calculation: 8 × 65 × 0.57 = 296.4 calories
• Result: ~296 calories burned

Factors That Affect Calories Burned

The basic formula provides a good estimate, but several factors influence your actual calorie burn:

1. Body Weight

Heavier individuals burn more calories covering the same distance because they expend more energy moving their body mass.

• 60 kg person walking 5 km: ~171 calories
• 80 kg person walking 5 km: ~228 calories
• 100 kg person walking 5 km: ~285 calories

2. Walking Speed

Faster walking increases calorie burn per minute. While distance determines base calorie burn, intensity matters too. Walking at 6 km/h burns about 10-15% more calories than walking at 4 km/h for the same distance.

3. Terrain and Incline

Walking uphill dramatically increases calorie burn. A 5% incline can increase energy expenditure by 30-40%. Uneven terrain, sand, or soft surfaces also require more energy than flat pavement.

4. Age and Metabolism

Younger individuals and those with higher muscle mass tend to burn slightly more calories. However, the difference is typically less significant than weight and speed factors.

5. Fitness Level

Interestingly, more fit individuals may burn slightly fewer calories doing the same activity because their bodies become more efficient. However, this difference is minimal and shouldn't discourage fitness improvement.

How Far Should You Walk Per Day?

The answer depends on your goals, fitness level, and available time. Here are evidence-based recommendations:

For General Health (Minimum)

• Distance: 3-5 km (1.8-3.1 miles)
• Steps: 4,000-6,000 steps
• Calories: 150-300 calories
• Time: 30-45 minutes at moderate pace

This meets minimum WHO physical activity guidelines for adults.

For Weight Maintenance

• Distance: 5-8 km (3.1-5 miles)
• Steps: 7,000-10,000 steps
• Calories: 250-500 calories
• Time: 45-75 minutes at moderate pace

The classic "10,000 steps" goal falls into this category.

For Weight Loss

• Distance: 8-12 km (5-7.5 miles)
• Steps: 12,000-15,000 steps
• Calories: 400-700 calories
• Time: 90-120 minutes at moderate pace

Combined with dietary adjustments, this creates a meaningful calorie deficit.

For Serious Fitness Goals

• Distance: 12+ km (7.5+ miles)
• Steps: 15,000+ steps
• Calories: 600-1,000+ calories
• Time: 2+ hours at varied paces

For marathon training, ultra-distance preparation, or aggressive weight loss programs.

💡 Pro Tip:

Start where you are and gradually increase. If you're currently sedentary, beginning with 3,000 steps and adding 500-1,000 steps per week is a safe, sustainable approach.

Converting Steps to Distance and Calories

Many people track steps rather than distance. Here's how they relate:

General Conversion:

• 2,000 steps ≈ 1.6 km ≈ 1 mile
• 1 km ≈ 1,250 steps
• 1 mile ≈ 2,000 steps

Note: Step length varies by height and walking style, so these are averages.

Steps	Distance (km)	Distance (miles)	Calories (70kg)
2,000	1.6 km	1.0 mi	~64 cal
5,000	4.0 km	2.5 mi	~160 cal
7,500	6.0 km	3.7 mi	~239 cal
10,000	8.0 km	5.0 mi	~319 cal
12,500	10.0 km	6.2 mi	~399 cal
15,000	12.0 km	7.5 mi	~478 cal

Walking for Weight Loss: The Math

To lose weight, you need to create a calorie deficit. Here's how walking fits into the equation:

Weight Loss Math:

• 1 kg (2.2 lbs) of fat ≈ 7,700 calories
• To lose 0.5 kg per week: deficit of ~550 calories/day
• To lose 1 kg per week: deficit of ~1,100 calories/day

Example Scenario:

Goal: Lose 0.5 kg per week through walking alone

• Daily calorie deficit needed: ~550 calories
• 70 kg person needs to walk: ~9.7 km (6 miles)
• Or approximately: 12,000 steps per day
• Time investment: 90-110 minutes at moderate pace

Realistic approach: Combine 300 calories from walking (6 km) with 250 calories from dietary reduction.

⚠️ Important:

Walking alone can support weight loss, but combining it with dietary changes is most effective. Also, building muscle through strength training increases resting metabolism.

Practical Tips for Reaching Your Daily Walking Goals

1. Break It Into Chunks

Don't feel pressured to do all your walking at once. Three 20-minute walks spread throughout the day are just as effective as one 60-minute walk.

2. Use the "Add 1,000 Steps" Strategy

Park farther away, take stairs instead of elevators, walk during phone calls, pace while waiting. These small additions accumulate quickly.

3. Schedule Walking Like Appointments

Block time in your calendar for walks. Morning walks before work, lunchtime strolls, or evening wind-downs all work—just make them non-negotiable.

4. Track Your Progress

Use a fitness tracker, smartphone app, or even a simple journal. Seeing your progress builds motivation and helps you identify patterns.

5. Make It Enjoyable

Listen to podcasts, audiobooks, or music. Walk with friends or family. Explore new routes. The more you enjoy walking, the more likely you'll stick with it.

6. Increase Intensity Gradually

Once comfortable with your distance, increase pace or add hills. This burns more calories in the same time and improves cardiovascular fitness.

7. Set Process Goals, Not Just Outcome Goals

Instead of only focusing on "lose 10 kg," set goals like "walk 8,000 steps daily for 30 days." This keeps you motivated with daily wins.

Walking vs Running: Calorie Comparison

How does walking compare to running for calorie burn?

Activity	Pace/Speed	Calories/km (70kg)	Time for 5km
Slow walk	4 km/h	~40 cal/km	75 min
Moderate walk	5 km/h	~45 cal/km	60 min
Brisk walk	6.5 km/h	~50 cal/km	46 min
Easy run	8 km/h	~65 cal/km	37.5 min
Moderate run	10 km/h	~75 cal/km	30 min

Key insight: Running burns more calories per kilometer, but walking is sustainable for longer durations, lower impact, and accessible to more people.

Track Your Walking Goals with Precision

Now that you understand the relationship between walking distance and calories, the next step is tracking your progress accurately.

While this article focuses on walking, our pace-to-speed converter is useful for both walkers and runners. Calculate exactly how long it will take to walk a certain distance at your preferred pace, or determine what speed you need to maintain to hit your daily distance goals.

Whether you're working toward 10,000 steps or training for a long-distance walk, accurate calculations help you plan routes, manage time, and stay motivated.

Calculate Your Walking Pace →