Here's how many calories you burn while walking

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Do you really need to do strenuous workouts to burn a lot of calories, or is a long walk enough? Here you can find out how many calories your body burns while walking.

If you want to burn calories, it doesn't have to be a time-consuming and exhausting workout. There are many opportunities in everyday life to do this.

One example is simply walking. It can be a stroll or just a walk from A to B. So it's worth leaving the car at home from time to time and walking.

Exactly how many calories you burn while walking depends on various factors, such as your weight and the length of time you walk.

“For example, you will burn 109 calories in a 30-minute leisurely walk if you weigh 70 kg. Someone who weighs 80 kg will burn 124 calories while walking in the same period of time. With an easy-to-use calorie calculator, you can determine how long you need to walk to burn enough calories to maintain your weight or even lose some weight,” says the nutritionist.

Calorie needs are different for everyone

If you want to burn calories while walking in your daily life and lose weight, you need to know how high your calorie needs are. This varies from person to person.

Your body is always using calories to maintain vital body functions. This amount of energy your body needs is called your basal metabolic rate.

Functions that need to be maintained include regulating body temperature and digestion. But other organs that are constantly working also need energy. How high your basal metabolic rate is depends on your gender, age, height, and weight.

“To find out your calorie needs, you need to add the so-called metabolic rate to your basal metabolic rate. Metabolic rate is the number of calories the body burns during normal daily activities. It's not about the energy your body needs to exercise.”

To maintain your weight, you can only supply your body with the amount of energy in the form of calories that it needs for its overall basal metabolic rate and metabolic rate to achieve results, or you may burn extra calories if you supply your body with more energy than it needs.

You can get an overview of your individual calorie needs with the Energy Needs Calculator.

The good news: If you walk longer distances in your daily life, you're not just burning calories while walking.

“The more you walk, the more muscle you build over time.”

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More muscle mass means a higher basal metabolic rate in the long run and therefore more calories burned.