Walking is a simple and effective exercise that provides several health advantages. It provides numerous benefits that can be obtained daily, ranging from enhancing cardiovascular health to maintaining respiratory health.Have you ever wondered how much calories are burned after walking 1 kilometre? This is a commonly asked question among many of us. Weight, walking speed, and terrain are all aspects to consider while determining the answer. Here are a few factors that influence calorie burn:
Weight: Walking burns a substantial number of calories, depending on the individual’s weight. Heavy people burn more calories because their bodies require more energy to move. For example, walking 1 km will burn fewer calories for someone weighing 70 kg than for someone weighing 90 kg.
Age: Metabolism slows with age; therefore younger people may burn more calories than elderly ones. Men tend to have more muscular mass than women, resulting in a somewhat larger calorie burn.
Speed: The number of calories you burn depends on how quickly you walk. Walking quickly (5–6 km/h) burns more calories than strolling (3–4 km/h). Walking faster raises your heart rate and energy expenditure, which increases the number of calories you burn.
Terrain: Walking on various terrains or inclines also affects the number of calories expended. Walking uphill or over uneven terrain takes more work than walking on flat, smooth areas. Walking on hilly or difficult terrain boosts calorie consumption.
How To Calculate Your Calorie Burn?
Let’s look at a couple of examples based on body weight to give you a rough idea:
A person weighing 55 kg walks at a moderate pace (5 km/h) and burns around 50-60 calories each kilometre. The actual figure will vary depending on pace and terrain, but this provides a starting point.
A 70 kg person burns approximately 60-75 calories each kilometre. This estimate is based on a moderate walking pace on level terrain. Faster walking speeds and uphill walks burn more calories.
Additionally, walking one kilometre can burn 80-100 calories for someone weighing 90 kg. This higher calorie consumption is caused by the extra energy required to move a heavier body.
Overstriding or taking excessively long steps is a common walking mistake to avoid. Walking with bad posture, such as slouching or leaning too far forward or backward, can cause muscular and joint tension. Also, another mistake is walking with stiff shoulders or clenched fists, which adds to the strain and discomfort.
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