Quick Answer
To burn 500 calories by walking, the time required can vary from around 1 hour 20 minutes to over 4 hours, depending on your walking pace. On average, at a moderate pace of 3-4 mph, it would take around 2 hours and 30 minutes to burn 500 calories through walking.
Calculating Calories Burned Walking
The number of calories you burn while walking depends on a few key factors:
- Your weight – Heavier people burn more calories per mile
- Walking speed – Faster speeds burn more calories per minute
- Terrain – Walking uphill burns more calories than walking on flat ground
In general, the calculation to determine calories burned walking is:
Calories burned per mile = Weight in lbs x 0.57
So for example, if you weigh 150 lbs, you would burn about 86 calories for each mile walked.
To burn 500 calories, you would need to walk around 5.8 miles, which would take:
- Around 1 hour and 20 minutes at a brisk pace of 5 mph
- Around 2 hours at a moderate pace of 3.5 mph
- Around 4 hours and 15 minutes at a leisurely pace of 2 mph
The table below shows estimates for how many miles and hours it would take to walk off 500 calories at different paces based on a 150 lb person:
| Pace (mph) | Miles Walked | Hours to Burn 500 Calories |
|---|---|---|
| 2 | 5.8 | 2.9 |
| 3 | 5.8 | 1.9 |
| 3.5 | 5.8 | 1.7 |
| 4 | 5.8 | 1.5 |
| 5 | 5.8 | 1.2 |
Factors That Increase Calorie Burn
Here are some tips to burn more calories during your walking workouts:
Walk Faster
Pushing yourself to walk at a brisk steady pace will increase the calories you burn per minute. Aim for at least 3 mph if you want to optimize fat burning.
Add Hills
Adding hills or intervals where you increase your walking speed or gradient engages your muscles more intensely. This leads to greater energy expenditure and more calories burned.
Wear Weighted Vest
Wearing a weighted vest adds resistance to your walk which means your body has to work harder. Start with 5-10% of your body weight and increase gradually as you get used to it.
Swing Your Arms
Pumping your arms more vigorously while you walk engages your upper body muscles too, resulting in extra calories burned.
Increase Walking Time
Simply extending the duration of your walks will increase your calorie expenditure. Go for 60-90 minute walks to maximize fat burning.
Health Benefits of Walking
Beyond just burning calories, regular walking provides many excellent health benefits:
Improves Heart Health
Moderate walking is great for your heart. It can lower blood pressure, cholesterol and risk of heart disease.
Reduces Body Fat
Walking helps burn calories to reduce overall body fat. Visceral fat around the abdomen is particularly impacted.
Increases Longevity
Studies show walking regularly can significantly increase lifespan, especially among the elderly. It wards off chronic disease.
Strengthens Bones
The weight bearing nature of walking helps build stronger bones by stimulating bone-building osteoblasts.
Boosts Mood
Walking releases feel-good endorphins while reducing stress hormones for an uplifted mood.
Improves Blood Sugar
Regular walking can help reduce and stabilize blood glucose levels, especially helpful for diabetic management.
Tips for Walking to Burn 500 Calories
Here are some practical tips to make your 500 calorie walk more enjoyable and sustainable:
Get Good Shoes
Invest in supportive, cushioned walking shoes to avoid injury. Replace shoes every 300-500 miles.
Stay Hydrated
Carry water to sip and avoid dehydration. Aim for 5-10 oz every 20 minutes. Electrolytes help too.
Listen to Music/Podcasts
Music or interesting podcasts help distract the mind from feeling tired or bored.
Track Your Progress
Use a fitness tracker or app to record distance, pace, calories burned and route maps.
Walk with a Friend
Having a walking buddy provides motivation, safety and companionship.
Watch Your Posture
Walk tall with engaged core muscles, relaxed shoulders and slight forward lean to optimize technique.
Time it Right
Aim to walk before meals or at least 3-4 hours after large meals for better fat burning.
Cool Down/Stretch
Spend 5-10 minutes cooling down and doing some stretches for better recovery.
Conclusion
The time required to walk off 500 calories can range from around 1 to over 4 hours depending on your pace and body weight. While walking duration influences calorie burn, increasing your walking speed and intensity through hills, resistance or intervals will burn more calories per minute. Beyond just calories burned, regular walking provides tremendous benefits for heart health, diabetes management, mood, bone strength and longevity. With the right preparation and techniques, you can optimize your walk to efficiently burn 500 calories.