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Everything You Need To Know About Calories Burned While Walking

8 min read
Last Updated on 19 June, 2024

All truly great thoughts are conceived while walking. – Friedrich Nietzsche

Being a responsible leader, you’re accountable for many things happening within your organization. Employee health is one of the burning issues that demand your attention and effort.

Assigning a wellness authority to adopt special corporate wellness programs, almost every leader is taking this matter seriously.

Various corporate wellness companies are also offering their services to combat such issues for better employee productivity.

But have you ever thought about the basics behind your health?

If you want to make sure of your employee’s wellness, it must start with you!

To live a healthy and fit life, you might be into gymming or on a strict diet that drives you to follow a proper regime.

Similarly, the corporate health industry is flooded with thousands of such wellness plans—all range on their portions, regimes, concepts, and other demographics.

But one thing that we found familiar in them — Calorie Burning!

So how to cut down calories?


An interesting research paper published on Taylor & Francis Online reports that an hour-long hot bath can burn a whopping 130 calories!

It’s the same amount you would burn by walking for almost 30 minutes.

Well, it might sound tempting, but spending half your life in the bathtub isn’t a practical feat, so if you are looking to make other adjustments to your wellness routine.

You’re in the right place, as today we will be discussing broadly on calories burned walking.

Benefits Of Buring Calories while Walking?


Your employees are spending half of their life working in front of their laptops. It’s a rare chance where they can get enough hours to concentrate on their diet and fitness.

Prolonged stagnancy automatically affects their mental and physical well being resulting in average job performance.

So if you want your employees to follow a fit lifestyle, success will significantly vary on the principle of a caloric deficit program.

Also, a report by Mayo Clinic suggests that we should burn more calories than we can consume in a day.

You can advise them to follow a balanced diet and aerobic activity such as walking to cut extra calories.

A good brisk walk can have many health benefits:

1. Control high blood pressure


Exercise helps to keep the blood pressure in check by reducing stiffness in blood vessels so that blood can flow more easily. The positive impact of regular walking is most noticeable during and immediately after a walking session. Lower blood pressure ensures a healthy heart and reduces the risks of other associated ailments.

Simply incorporating ten minutes of brisk walking every day is one of the easiest ways to keep your employees’ blood pressure in check.

2. Lowers cholesterol level


Walking is one of the best modes of controlling cholesterol levels. It can help lower cholesterol by helping you lose that unwanted fat in the body.

Being overweight risks the chances of increasing the amount of low-density lipoprotein (LDL) in the blood. Lipoprotein is directly linked to heart disease.

3. Increases metabolic rate


Employees are caught up most of the time in the busy office schedule and their metabolic rate is low due to their sedentary lifestyle.

Simply incorporating the decision to walk to your office or back can help to push up the metabolic rate and burn those unwanted calories in a very unfussed manner.

4. Improves mood and mental health


Stress from office work and pressure to meet deadlines can be too much to deal with for many employees. This generally impacts the mood of the employees which in return affects their personal and professional space equally.

By simply walking regularly for some time, the employees can manage their stress and mood better. This will help them to manage their mental health in a very effective way.

5. Stronger bones and muscles


Bone is living tissue and it gradually becomes stronger with regular exercise. Walking involves your feet and legs, which supports your weight. Walking enables the bones to work harder and this makes them stronger.

It is very important to focus on bone-strengthening from a very early stage of your life to ensure good bone health.

Also Read: 101 Latest Employee Wellness Program Ideas To Create A Happy Workplace

How Many Calories Does Walking Burn: The Study


For many years, a common concept of burning calories with exercise, gyms, and other wellness products were marketed online and offline.

We can see the hype of offering standing desks, onsite office gyms among employers that contributed to the bloom of the global corporate wellness market revenue by $48.41 billion.

But isn’t it interesting to identify a sustainable yet effective way of burning more calories while at work?

This leads us to another exciting study published by the Journal of Physical Activity and Health, which sought burning calories to avoid sedentary behavior.

This study focuses on calculating the energy expenditure burned during sitting, standing, and walking throughout an employer’s day.

The researchers studied the calories burned from 74 healthy individuals using indirect calorimetry. They were asked to perform two of the following activities that continued for 15 minutes with an interval of 3 minutes between consecutive exercises:

  • Sit using a laptop computer (SIT-C)
  • Watch television by sitting (SIT-T)
  • Watching television by standing (STAND), and
  • Walk at a self-selected pace of ≤3.0 (mph) (WALK)

All the volunteers were assigned into four groups:

Group 1: 18 members were asked to perform SIT-C and STAND.

Group 2: 18 members were asked to perform SIT- T and WALK.

Group 3: 20 members were asked to STAND and SIT-C.

Group 4: 18 members were asked to WALK and SIT-C.

At the end of the experiment, researchers observed that walking was more effective than other activities like standing and sitting.

We can calculate from the investigation that walking can burn three times more calories than sitting or standing alone.

A data collection of energy expenditure shows that sitting activity burned 20 calories, standing activity burned around 22 calories while walking burned 56 calories.

So even after knowing the benefits of investing in standing desks and other such wellness programs, a brisk 15 minutes walk will have a higher impact on your body.

Now that you know the importance of walking in your life, are you curious about how many calories you burn walking per mile and how it can affect your employee’s life?


How To Calculate Number Of Calories Burned While Walking?


Calculating calories burned while walking can significantly depend on an individual’s walking pace and distance.

While many resources condemn the calculation of the exact calories you burn while working out, some miss important factors that also affect the calorie statistics, like your age, height, and weight.

If you have more height, you tend to spend less energy while walking a mile.

So there is a possibility that you can burn more or fewer calories than shown in calorie calculators.

But as a standard rule, a person who weighs 180 pounds can burn 100 calories walking a mile while a person weighing 120 pounds can burn only 65 calories walking the same distance.

You can refer to the values that gives a detailed view of calories burned while walking an hour.

  • Stroll – 3.5
  • Walk(moderate pace), 3.5 mph, (5.6 km/h) uphill – 6.0
  • A brisk walk, 4.0 mph, (around 6.5 km/h) level, firm surface, rapid pace – 5.0
  • Walk, 5.0 mph (8 km/h) – 8.0

Are you wondering how many calories you burned walking last time?

We got you covered. Follow this simple formula to calculate your calories burned while walking manually.

Calories burned per minute = (0.035 * body weight in kg) + ((Velocity in m/s ^ 2) / Height in m)) * (0.029) * (body weight in kg)

For references, let’s say a person has a height of 1.7 m, weighing 80 kg, and can walk 1.4 meters per second.

Putting the numeric values in the formula, we get

Calories burned per minute = (0.035 * 80) + ((1.4*1.4)/1.7)) * (0.029) * (80) = 5.468

This means that someone of this height and weight walking on a level surface with this speed can burn 5.4 calories per minute.

Are you looking for more data based on your results?

So when it comes to more sophisticated results that track the intensity level of the walk, elevation, or location mapping, it gets harder to follow and a lot easier to give up with a manual calculator.

Try Vantage Fit, a mobile-friendly corporate wellness app that is more than a calorimeter. It helps you track your steps, nutrition, and other activities and allows you to calculate your calories based on your body metrics.

How Does Vantage Fit Help In Calorie Burned Walking?

Digital wellness apps today have made life easier by allowing you to track your day-to-day calorie intake. Assuring you a healthier life and better lifestyle, Vantage Fit allows you to keep track of and monitor your well-being to achieve good health.

Young employees of this generation are well known as health enthusiasts. They like to keep a check on their calorie expenditure to avoid gaining weight. But tracking every step throughout the day can become a cumbersome process without a calorie counter.

But no more with Vantage Fit!

It comes with an efficient inbuilt step tracker and calorie counter that tracks every activity like walking, swimming, cycling, or jogging.

With a fantastic gamification feature, you can create customized walkathons and monitor your employees’ walking progress in maintaining healthy calorie levels every day.

Incentivize their calorie expenditures with redeemable vantage fitness points for better employee engagements.

Also Read: A Step-By-Step Guide To Vantage Fit Synchronization

Are you excited to know how Vantage Fit works? You can schedule a demo right now!


Walking is the best possible exercise. Habituate yourself to walk very far. – Thomas Jefferson

The key to burning more calories is by taking a few steps daily. For a healthy and fit life, it is recommended to incorporate a 30-minute brisk walk every day.

It is one of the most effortless ways to lose some calories and get your life back on track. So what’s stopping you from taking that walk now?

This article is written by Nizamul Bhuyan, a Content Marketer at Vantage Circle. With a professional exprience of writing on various subject domains like Corporate Wellness and Sports, he prefers to watch football and explore new places to unwind. To get in touch, reach out to editor@vantagecircle.com

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