Calories burned walking based on weight, speed, and distance.
Walking is one of the most accessible forms of exercise. A 160 lb person walking briskly (3.5 mph) burns roughly 300–350 calories per hour. Walking 10,000 steps per day (approximately 5 miles) can contribute meaningfully to a calorie deficit.
While walking burns fewer calories per minute than running, it has lower injury risk and is sustainable for longer durations. For health benefits, the CDC recommends at least 150 minutes of moderate-intensity walking per week.