How many calories do you burn walking 2 miles?

The short answer

About 190 calories, for an adult of average height who weighs 70 kg (154 lb). Your weight changes it more than anything else: about 150 calories at 55 kg (121 lb) and about 270 at 100 kg (220 lb). Two miles is 3.2 km, about 4,600 steps for an adult of average height, and about 39 minutes at a normal pace.

Calories for 2 miles, by body weight

Body weight	Calories for 2 miles
55 kg (121 lb)	about 150 kcal
70 kg (154 lb)	about 190 kcal
85 kg (187 lb)	about 230 kcal
100 kg (220 lb)	about 270 kcal

For an adult of average height, about 1.7 m (5 ft 7 in), on level ground, from a model of walking energy built on height, weight and speed, which tested within a few percent of measured values.

Does pace matter?

Hardly, on the flat. Walking briskly burns calories faster, but you finish sooner, so the total comes out almost the same: for a 70 kg adult, about 200 calories at a stroll of 4 km/h and 190 at a brisk 6 km/h. If you want to burn more on the same walk, the levers are distance and hills, not speed.

Why your watch may show less

These are total calories, including what your body burns anyway just by being alive. Apple Watch shows less, about 140 for 2 miles at 70 kg, because its Move ring counts only the calories on top of that.

Your own number

The walking calories calculator works it out for your weight, height and distance, and how long it takes to walk 2 miles has the steps and times. For a single mile, see calories per mile.

A reason to walk today

Walking is easy to skip when it leads nowhere in particular. reTrek gives your walks a finish line: pick a famous route, like the Camino de Santiago or the Inca Trail, and every walk moves you further along it, with a short film about the place waiting at each milestone. Instead of fitting in a walk for its own sake, you walk to reach the next milestone.

Everest Base Camp is free. Get reTrek.