The best way to burn 500 calories walking


Walking is one of the simplest yet most effective forms of exercise when it comes to burning calories. With some planning and a brisk pace, you can torch up to 500 calories or more in just one walking workout!

In this detailed guide, you'll learn answers to all the key questions about burning 500 calories by walking:

  • How many calories can you realistically burn per hour of walking?
  • What walking speed and intensity is needed to hit that 500 calorie goal?
  • How many steps should you aim for each day to burn 500 calories through walking?
  • Exactly how long and how far do you need to walk to burn 500 calories?
  • What techniques and tips will maximize your calorie burn when walking?

Walking is a low-impact exercise perfect for just about any fitness level. Let’s break down the numbers so you can start shedding up to 500 calories per session and reach your weight loss goals through the simple act of walking!

The best way to burn 500 calories walking

Calculating Calories Burned Per Hour of Walking

The most important factor in determining calorie burn from walking is the intensity and speed at which you walk. Here’s a look at how many calories people of different weights typically burn at various walking paces:

  • Strolling leisurely at 2 mph: 150 lb person - 57 calories; 200 lb person - 76 calories; 250 lb person - 95 calories
  • Moderate pace of 3 mph: 150 lb person - 170 calories; 200 lb person - 227 calories; 250 lb person - 283 calories
  • Brisk walking at 4 mph: 150 lb person - 226 calories; 200 lb person - 303 calories; 250 lb person - 379 calories
  • Brisk/jog at 5 mph: 150 lb person - 282 calories; 200 lb person - 379 calories; 250 lb person - 474 calories

As you can see, walking faster burns exponentially more calories per hour. The exact number will depend on your body weight and exertion level. But in general, burning 500 calories per hour requires a brisk pace of at least 4-4.5 mph for most walkers.

Heavier walkers around 250 lbs can burn 500 calories at a slightly slower brisk pace, while lighter walkers need to get up to 5 mph or beyond to hit that 500 calorie per hour rate.

Number of Steps Per Day to Burn 500 Calories

In addition to walking briskly for time periods, you can also aim for a target number of steps per day to burn 500 calories through walking.

The number of steps varies substantially based on body weight. Here are estimates of about how many steps per day it takes to burn 500 calories for walkers of different weights:

  • For a 150 lb person: 11,000-12,500 steps
  • For a 200 lb person: 9,000-10,000 steps
  • For a 250 lb person: 7,500-8,500 steps

The exact number of steps to burn 500 calories also depends on the intensity of those steps. Taking wider, faster strides will provide a better calorie burn than shorter, slower steps. Shoot for brisk, aerobic steps focused on good posture and arm pumping.

Target Walking Pace to Burn 500 Calories in 60 Minutes

So how fast do you specifically need to walk to burn approximately 500 calories in one 60 minute session?

For most walkers, you’ll need to walk at a pace of 3.5 to 4 miles per hour to hit a 500 calorie burn rate.

Here’s a breakdown by weight:

  • For a 150 lb walker, going 3.5 mph will burn about 525 calories per hour.
  • A 180 lb walker would need to go about 3.75 mph to burn 500 calories in 60 minutes.
  • A 200 lb walker should aim for 3.5 mph.
  • Heavier walkers around 250 lbs can burn 500 calories at closer to 3 mph.

Ideally, invest in a fitness tracker watch that provides real-time calorie burn data based on your heart rate and movement. Or you can use mapping apps to track your walking speed over set distances.

Going too slowly can really reduce your calorie expenditure. At just 3 mph, a 155 lb walker would only burn around 300 calories in an hour.

Tips for walking faster:

  • Power walk by pumping your arms back and forth
  • Take shorter, quicker steps
  • Walk with good posture - don’t lean forward
  • Listen to upbeat music at 130-180 BPM
  • Take regular brisk intervals
  • Warm up first, then walk faster
  • Focus on taking full steps from heel to toe

With practice, you’ll build endurance to walk at a 500 calorie pace for 60 minutes or longer. Mixing up your walking routes and workouts will help avoid monotony.

How Long Does It Take to Walk Off 500 Calories?

Let’s say your goal is specifically to burn 500 calories in one session - how long would you need to walk based on your pace?

If walking at a moderate-brisk pace of 3 mph, which most beginners can sustain, it would take approximately 75 minutes to burn 500 calories.

Stepping up to a brisk pace of 3.5 mph, a 155 lb walker can burn 500 calories in around 60 minutes.

And at a very brisk 4 mph pace, that same walker could torch 500 calories in just 50 minutes of walking!

Keep in mind that these numbers are just estimates. The actual time it takes to walk off 500 calories can vary based on the walker’s weight, terrain, incline and overall exertion level. But using time targets can help motivate you to maintain a brisk 500 calorie pace.

Walking Tips to Maximize Calorie Burn

If your goal is to maximize calorie and fat burn with your walking workouts, here are some key strategies to burn even more calories:

1. Walk at an incline - Walking up hills or climbing stairs provides resistance that increases calorie burn significantly compared to walking on flat ground. Even small hills and overpasses on your route can make a difference.

2. Add intervals - Incorporating short 1-3 minute intervals of brisk walking or jogging throughout your regular paced walk can dramatically increase overall calorie expenditure.

3. Pump your arms vigorously - Really driving your arms back and forth engages your upper body muscles and helps propel you to walk faster and longer.

4. Wear a weighted vest - Adding just 10-20 lbs of extra weight with a weighted vest can ramp up calorie burn without extra impact on your joints.

5. Listen to upbeat music - Listening to songs with 130-180 BPM has been proven to increase walking speed and make fast pacing feel easier.

6. Walk longer distances - Gradually build up to walking for 45-90 minutes to keep burning more total calories each session.

7. Recruit an exercise buddy - Having a partner to walk with can help motivate you to walk farther and faster.

8. Time yourself - Using a stopwatch to walk faster or farther than your previous personal best can drive great calorie burn.

9. Stay hydrated - Be sure to drink plenty of water before and during long walks to maintain energy levels. Dehydration causes fatigue.

10. Monitor your stats - Use a fitness tracker watch or app to follow your pace, heart rate, distance and calories. This data can inspire you to keep improving.

By combining as many of these enhanced walking strategies as possible, you can get far superior calorie burn compared to easy strolling. Experiment to find which techniques work best for you.

Key Takeaways for Walking to Burn 500 Calories

Here are the most important points to remember when it comes to getting a great 500 calorie burn from walking:

  • For most people, you need to walk at a brisk pace of 3.5-4 mph or faster to burn 500 calories per hour of walking.
  • Monitor your pace using smartphone apps or wearable devices to stay on track.
  • Expect to walk up to 75 minutes if going at a more moderate 3 mph pace in order to burn 500 calories.
  • Take at least 9,000-12,000 steps per day (depending on body weight) to burn 500 calories through walking alone.
  • Incorporate calorie-boosting strategies like intervals, hills, arm pumping, and longer distances.
  • Consistency is key - aim to briskly walk 4-5 days per week to see ongoing weight loss.

Burning just 100 extra calories a day from walking can contribute to losing 10 pounds over a year's time. So imagine the possibilities if you can consistently burn an added 500 calories several days per week!

Walking really is one of the most simple and accessible forms of exercise for people of all fitness levels. Optimizing your walking workouts to burn more calories will get you fitter while you shed unwanted weight.

Make your walks more brisk and challenging. Track your pace, heart rate, distance and time. And monitor your results in terms of inches lost and weight dropped. Burning 500 calories through walking is an achievable stepping stone towards better health.

How many calories can you burn walking?

The number of calories you burn while walking depends on various factors such as your weight, walking speed, and distance covered. On average, you can burn around 100 calories per mile walked.

Can you burn 500 calories walking?

Yes, you can burn 500 calories walking. To achieve this, you would need to walk at a brisk pace of around 3.5 miles per hour for a duration of about 90 minutes.

How can walking help you burn 500 calories per day?

Walking can help you burn 500 calories per day by incorporating it into your daily routine. By walking at a moderate pace for about 90 minutes, you can achieve this calorie burn and aid in weight loss.

Does walking 5000 steps a day help you burn 500 calories?

Walking 5000 steps a day can definitely help you burn calories, but it may not necessarily be enough to burn exactly 500 calories. The number of calories burned depends on various factors, so it's always good to aim for higher step counts or longer durations to increase calorie burn.

How can I burn the most calories while walking?

To burn the most calories while walking, you can increase your walking speed or incorporate inclines or hills into your walking route. Walking at a faster pace or on an incline can engage more muscles and lead to increased calorie burn.

How many calories do you burn walking 3 miles per hour?

Walking at a pace of 3 miles per hour can help you burn approximately 300-400 calories per hour, depending on your weight and other individual factors.

Does walking at 4 mph burn 500 calories?

Walking at a pace of 4 miles per hour can help you burn approximately 400-500 calories per hour, depending on factors such as your weight and walking efficiency.

Is walking a good way to lose weight?

Yes, walking is a great way to lose weight. It is a low-impact exercise that can be easily incorporated into one's daily routine. By burning calories through walking and maintaining a calorie deficit, you can achieve weight loss.

Do you burn the same amount of calories walking or running the same distance?

No, walking and running burn calories at different rates. Running generally burns more calories per mile compared to walking. However, the exact calorie burn depends on factors like speed, weight, and individual fitness levels.

How many calories can you burn while walking for a whole day?

The number of calories burned while walking for a whole day can vary greatly depending on the duration of the walk, speed, weight, and other factors. On average, walking for a day can burn around 2000-2500 calories or more.

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