Skip directly to content

Calorie Estimator

The following provides an estimate of the amount of calories that might be burned during the walk. There are many factors that contrbute to the burning of calories, but this will give you some indication.
**Click here to download an interactive Excel Calorie Estimator spreadsheet.

NOTE: The recommended normal daily consumption for women is 1,800 to 2,000 per day and for men 2,500 to 2,700 per day. These are averages and don't take account of metabolism and lifestyle. A long distance walk will require many more.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

Note About the Calories Chart

You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward."

The chart of calories burned per mile is based on MET research - metabolic equivalents of various activities.
"References: AINSWORTH BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr,
Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. ""Compendium of Physical Activities: An update of activity codes and MET intensities."" Med Sci Sports Exerc 2000;32 (Suppl):S498-S516."

Calories burned per mile by walking

Speed/Pounds100 lb120 lb140 lb150 lb160 lb180 lb200 lb220 lb250 lb275 lb300 lb
2.0 mph57688085.591102114125142156170
3.0 mph53647479.58595106117133146159
4.0 mph57688085.591102114125142156170
5.0 mph7387102109116131145160182200218

 Calories Estimates for Walking Sections of NJ2NY50

NJ2Ny50 for 150 lb Individual  
Metropark -
Cranford
DistanceSpeed
MPH
Hrs
Needed
Calories
Burned
 1326.501112
 1334.331034
 1343.251112
 1352.601417
     
     
Cranford -
Newark
DistanceSpeed
MPH
Hrs
Needed
Calories
Burned
 1728.501454
 1735.671352
 1744.251454
 1753.401853
     
     
Newark -
Penn NYC
DistanceSpeed
MPH
Hrs
Needed
Calories
Burned
 20210.001710
 2036.671590
 2045.001710
 2054.002180
     
     
Total NJ2NY50DistanceSpeed
MPH
Hrs
Needed
Calories
Burned
 50225.004275
 50316.673975
 50412.504275
 50510.005450