How Long Does It Take to Burn 500 Calories Walking?
For a 75 kg (165 lb) adult walking at 3 mph (4.8 km/h) on level ground, burning 500 calories would take about 136 active minutes, or 6.8 miles (10.9 km), counting energy above rest.
This counts the extra energy used while walking. Including the energy you would use at rest gives a shorter time, as the table below shows.
How does body weight change the time for 500 kcal?
| Body weight | Net walking time (minutes) | Gross walking time (minutes) |
|---|---|---|
| 60 kg (132 lb) | 170 | 125 |
| 75 kg (165 lb) | 136 | 100 |
| 90 kg (198 lb) | 113 | 84 |
Why are there two different times?
At 75 kg, the formula estimates 3.67 net kcal per minute at this pace. Gross energy is 4.99 kcal per minute. Dividing 500 kcal by each rate produces the two times above.
Choose a different duration or body weight in the walking calories calculator. For a food example, see how a can of soda compares with walking.
Questions about the walking estimate
Can I split the time into shorter walks?
The calculation adds up active walking minutes at the same pace. Those minutes can come from several walks; time spent resting between them does not count.
Will hills or a faster pace give the same result?
They change the estimate. This example is for steady walking on level ground. A faster pace, hills, a carried load, or uneven ground can change how much energy you use.
Does the estimate include breaks?
No. The time counts walking at the stated pace. Stops and rest breaks add to the time you are out.
Last checked . Published by Effort Eater.
Sources and assumptions
Activity intensities come from the 2024 Adult Compendium. Walking uses 3.8 MET (code 17190), running 8.5 MET (12030), and cycling 6.8 MET (01020). The methodology and activity source links explain the formula, the pace for each activity, and the difference between energy above rest and total energy.
The times count active minutes and leave out breaks. Your own calorie burn may differ. These figures are not medical advice, a weight-loss prediction, or a reason to exercise to make up for eating.