Walking is a great form of physical activity that can benefit your overall health. It’s low-impact, easily accessible, and suitable for all fitness levels.
One common question when it comes to walking is how many calories a 2-mile walk burns.
The answer to this question depends on several factors, such as body weight, walking speed, and individual metabolism.
In this article, we’ll take a closer look at these factors and provide a general guide on how many calories you might burn during a 2-mile walk.
Factors affecting calorie burn during a walk
There are various factors that contribute to the number of calories burned during any physical activity, including walking.
To give you a better understanding of what affects calorie burn, consider the following aspects:
Body Weight and Composition
The larger your body, the more energy it requires to move, which means you’ll burn more calories if you weigh more.
Additionally, muscle mass uses more calories than fat does, so having a higher proportion of muscle in your body composition will lead to increased calorie burn.
Walking Speed and Intensity
Another factor that greatly impacts calorie burn during a walk is your walking pace.
If you walk at a brisk pace rather than a leisurely stroll, you’ll be able to cover greater distance within the same amount of time and burn more calories on your 2-mile journey.
Furthermore, incorporating intervals or hill walking into your routine can significantly raise your heart rate and calorie burn.
Metabolism
Your metabolism plays a key role in determining how many calories you burn during any given walk. Some people have a faster metabolic rate than others due to genetics, age, or lifestyle factors.
This difference can cause wide variations in calorie burn even when walking the same distance.
Estimating Calorie Burn for a 2-Mile Walk
With all these factors taken into account, it’s possible to provide a rough estimate of how many calories you might burn on a 2-mile walk.
Keep in mind that these numbers are estimates and should not be taken as exact figures. Instead, use them as a guideline to help you understand the impact of your walking routine.
Average Calorie Burn Based on Body Weight
The following table gives an approximation of calories burned during a 2-mile walk at an average pace of 2.5 to 3 miles per hour (mph), depending on body weight:
| Body Weight (lbs) | Calories Burned Per 2 Miles (kcal) |
|---|---|
| 120 | 170 |
| 140 | 200 |
| 160 | 230 |
| 180 | 260 |
| 200 | 280 |
| 220 | 310 |
Note that this table assumes an average walking speed, so if your pace varies, so will your calorie burn.
For example, walking at a brisk pace of 4 mph would increase calorie burn by about 20% compared to the values listed above.
Factors Affecting Calories Burned While Walking 2 Miles
Let’s delve deeper into some specific factors influencing how many calories you’ll burn during your 2-mile walk:
Pace and Terrain
Here’s the typical MET values for different walking speeds:
- 2.0 mph: 2.8 METs (light effort, leisurely walking)
- 2.5 mph: 3.0 METs (moderate pace)
- 3.0 mph: 3.3 METs (moderate pace, walking for exercise)
- 3.5 mph: 3.8 METs (brisk walking)
- 4.0 mph: 4.3 METs (very brisk pace)
- 4.5 mph: 4.8 METs (very, very brisk)
- 5.0 mph: 5.0 METs (jogging)
For a 180 lbs person :
| 🚶 Speed (mph) | ⏰ Time (hours) | 🔥 Calories Burned |
|---|---|---|
| 2.0 | 1.0 | 224 |
| 2.5 | 0.8 | 192 |
| 3.0 | 0.67 | 176 |
| 3.5 | 0.57 | 174 |
| 4.0 | 0.5 | 172 |
| 4.5 | 0.44 | 171 |
| 5.0 | 0.4 | 160 |
A faster walking pace typically leads to a higher calorie burn.
For instance, a 180-pound person may burn approximately 260 calories at a leisurely 2.5-mph pace but could see their calorie burn rise to around 320 calories when walking at a brisk 4-mph pace.
Similarly, adding inclines or hills will increase your overall calorie burn as your body works harder to tackle the changing terrain.
Walking Technique
Your walking technique plays a role in determining calorie burn as well. Good form is important for avoiding injury and allowing your body to work efficiently.
Engaging your core and maintaining an upright posture can help ensure your muscles are working effectively, potentially leading to increased calorie burn compared to slouching or poor body alignment.
Accessory Use
Additions such as trekking poles or ankle weights can contribute to an elevated heart rate and consequently, higher calorie expenditure.
Additionally, carrying a backpack filled with water, snacks, or other essentials adds weight to your body, making it work harder to complete the 2 miles and increasing your calorie burn.
Monitoring Your Calorie Burn
While understanding general estimates of calorie burn can be helpful, tracking your individual progress is key to tailoring your exercise routine.
The following methods can help you monitor your personal calorie burn during walking activities:
- Use a fitness tracker: Many fitness trackers on the market have built-in features that estimate calories burned based on your steps, distance, and heart rate. These devices range from basic pedometers to full-featured smartwatches, providing various data points to help track your activity levels.
- Try a mobile app: There are numerous smartphone apps specifically designed to track your walks. Often using GPS technology, these apps can monitor distance, pace, and route while providing estimated calorie burn figures based on your personal information like age, weight, and gender.
- Work with a professional: Consulting with a fitness expert can help you create a walking program tailored to your individual needs. They have the expertise to provide guidance on calculating your calorie burn more accurately and can recommend appropriate goals for your unique situation.
No matter which method you choose, it’s essential to remember that tracking calorie expenditure is only one part of the equation.
Pay attention to your overall health, wellbeing, and how you feel during physical activity as well.
As you progress on your walking journey, enjoy the many benefits this simple yet effective form of exercise offers.
