Walking is a great way to get exercise and stay healthy. It’s low-impact, easy on the joints, and can be done almost anywhere. But how many calories do you burn when you walk a certain distance, like 8km? Knowing the answer to this question can help you plan your workouts and track your progress towards your fitness goals.
On average, a person can burn between 328 – 623 calories by walking 8km at a moderate pace of 5km/h. However, if you increase your speed to 6km/h, you can burn up to 712 calories in the same distance.
Calories Burned Walking 8 km at a Slow Pace (3.2 kph)
| Calories Burned Walking 8 km Slow Pace | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 328 |
| 150 lbs | 68 kg | 344 |
| 160 lbs | 72 kg | 368 |
| 170 lbs | 77 kg | 384 |
| 180 lbs | 81 kg | 408 |
| 190 lbs | 86 kg | 424 |
| 200 lbs | 81 kg | 448 |
| 210 lbs | 95 kg | 472 |
| 220 lbs | 99 kg | 496 |
| 230 lbs | 104 kg | 512 |
| 240 lbs | 108 kg | 536 |
| 250 lbs | 113 kg | 560 |
| 260 lbs | 117 kg | 584 |
Calories Burned Walking 8 km at a Moderate Pace (4 kph)
| Calories Burned Walking 8 km Moderate Pace | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 360 |
| 150 lbs | 68 kg | 376 |
| 160 lbs | 72 kg | 392 |
| 170 lbs | 77 kg | 416 |
| 180 lbs | 81 kg | 440 |
| 190 lbs | 86 kg | 464 |
| 200 lbs | 81 kg | 488 |
| 210 lbs | 95 kg | 512 |
| 220 lbs | 99 kg | 536 |
| 230 lbs | 104 kg | 560 |
| 240 lbs | 108 kg | 584 |
| 250 lbs | 113 kg | 608 |
| 260 lbs | 117 kg | 632 |
Calories Burned Walking 8 km at a Fast Pace (6.2 kph)
| Calories Burned Walking 8 km Fast Pace | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 416 |
| 150 lbs | 68 kg | 448 |
| 160 lbs | 72 kg | 472 |
| 170 lbs | 77 kg | 488 |
| 180 lbs | 81 kg | 496 |
| 190 lbs | 86 kg | 520 |
| 200 lbs | 81 kg | 544 |
| 210 lbs | 95 kg | 576 |
| 220 lbs | 99 kg | 600 |
| 230 lbs | 104 kg | 624 |
| 240 lbs | 108 kg | 656 |
| 250 lbs | 113 kg | 680 |
| 260 lbs | 117 kg | 712 |
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How Many Steps in a 8 km Walk
Understanding Calories
When it comes to weight loss, it’s important to understand the concept of calories. Calories are a unit of measurement for energy. Your body needs energy to function, and it gets that energy from the food you eat. The number of calories you burn each day depends on a variety of factors, including your age, gender, weight, and activity level.
One way to burn calories is through physical activity, such as walking. Walking is a great low-impact exercise that can help you burn calories and improve your overall health. In fact, walking 8km can burn a significant amount of calories, depending on your weight and pace.
To understand how many calories you burn while walking 8km, it’s important to know your basal metabolic rate (BMR). Your BMR is the number of calories your body burns at rest, just to keep your organs functioning. To calculate your BMR, you can use an online calculator or consult with a healthcare professional.
Once you know your BMR, you can estimate your total daily energy expenditure (TDEE), which is the number of calories you burn each day based on your activity level. To lose weight, you need to create a calorie deficit, which means burning more calories than you consume.
Walking 8km can burn anywhere from 300 to 600 calories, depending on your weight and pace. For example, a person who weighs 150 pounds and walks at a pace of 3.5 miles per hour (5.6 km/h) can burn approximately 300 calories in 1 hour of walking. However, a person who weighs 200 pounds and walks at the same pace can burn approximately 400 calories in 1 hour of walking.
In conclusion, walking is a great way to burn calories and improve your health. By understanding your BMR and TDEE, you can estimate how many calories you need to consume each day to achieve your weight loss goals. Remember to consult with a healthcare professional before starting any new exercise or diet regimen.
The Science of Walking
Walking is a low-impact physical activity that can be a great way to stay fit and healthy. Walking has been shown to help with weight loss, improve cardiovascular health, and reduce the risk of chronic diseases such as diabetes and heart disease.
The number of calories you burn while walking depends on a number of factors, including your walking pace, fitness level, and body weight. Generally speaking, the faster you walk, the more calories you will burn. Walking at a moderate pace of 5 km/hour can burn around 240-300 calories per hour for a person weighing around 70 kg.
When you walk, your body uses energy to move your muscles and maintain your balance. The amount of energy you use depends on the intensity of your physical activity, which is determined by your walking speed and the distance you cover.
Walking is a great form of endurance exercise, which means that it can improve your overall fitness level and help you build endurance. Endurance exercise is any physical activity that requires sustained effort over a long period of time, such as walking, running, or cycling.
Many people aim to walk 10,000 steps per day as part of their walking program. This is a popular goal because it is easy to remember and can be a good way to increase your physical activity levels. However, the number of steps you take each day is just one factor that contributes to your overall fitness level.
In summary, walking is a great way to stay fit and healthy. The number of calories you burn while walking depends on a number of factors, including your walking pace, fitness level, and body weight. Walking at a moderate pace of 5 km/hour can burn around 240-300 calories per hour for a person weighing around 70 kg. Walking is also a great form of endurance exercise, which can help you build endurance and improve your overall fitness level.
Calories Burned in Walking 8km
Walking is a low-impact exercise that can help you burn calories and improve your overall health. If you’re wondering how many calories you can burn by walking 8km, the answer depends on several factors such as your weight, walking speed, and walking intensity.
On average, a person who weighs 70kg can burn approximately 400-500 calories by walking 8km at a moderate pace of 5 km/hour. However, if you increase your walking speed to 6 km/hour, you can burn up to 550 calories in the same distance and time.
The duration of your walk also plays a role in the number of calories burned. Walking 8km at a moderate pace of 5 km/hour takes about 1 hour and 36 minutes, and can burn approximately 400-500 calories. However, if you increase your walking speed to 6 km/hour, you can complete the same distance in about 1 hour and 20 minutes, and burn up to 550 calories.
Walking intensity is another important factor that affects the number of calories burned. Walking on a flat surface requires less energy than walking uphill or on an uneven terrain. If you walk uphill or on an uneven terrain, you’ll burn more calories than if you walk on a flat surface.
In general, the more intense your walking exercise, the more calories you’ll burn. However, it’s important to listen to your body and avoid overexerting yourself. Walking at a moderate pace is a great way to burn calories and improve your overall health without putting too much stress on your body.
In summary, walking 8km can help you burn approximately 400-500 calories at a moderate pace of 5 km/hour, and up to 550 calories at a faster pace of 6 km/hour. The duration of your walk and the intensity of your exercise also play a role in the number of calories burned.
Factors Influencing Calorie Burn
When it comes to walking, the number of calories burned varies based on several factors. Understanding these factors can help you maximize your calorie burn during your walks. Here are some of the factors that influence calorie burn:
Body Weight and Mass
Your body weight and mass play a significant role in the number of calories you burn while walking. The more you weigh, the more calories you burn. This is because your body has to work harder to move a heavier load.
Age and Sex
Age and sex also play a role in calorie burn. Men tend to burn more calories than women due to their higher muscle mass. Additionally, younger people tend to burn more calories than older people due to their higher metabolism.
Height
Your height can also influence the number of calories you burn while walking. Taller people tend to burn more calories than shorter people since they have a larger surface area to move.
Incline and Terrain
Walking on an incline or rough terrain can increase the number of calories you burn. This is because your body has to work harder to move against gravity or navigate uneven terrain.
Fitness Level
Your fitness level also plays a role in calorie burn. The more fit you are, the more efficient your body becomes at burning calories. This means that you may burn fewer calories during a walk if you are already in good shape.
Diet
Your diet can also influence the number of calories you burn while walking. If you have recently eaten a meal, your body may burn fewer calories during your walk since it has a readily available source of energy.
Fitness Tracker
Using a fitness tracker, such as a Fitbit, can help you keep track of your calorie burn during your walks. This can help you set goals and monitor your progress over time.
By understanding these factors, you can make adjustments to your walking routine to maximize your calorie burn and achieve your fitness goals.
Benefits of Walking
Walking is a simple and low-impact exercise that can provide numerous benefits for your health and well-being. Here are some of the benefits you can expect from walking regularly:
Weight Loss
Walking is a great way to burn calories and lose weight. By walking 8km, you can burn around 400-500 calories depending on your weight and pace. This can help you create a calorie deficit and lose weight over time.
Joint Health
Walking is a low-impact exercise that puts minimal stress on your joints. This makes it a great exercise for people with joint pain or arthritis. Walking can help improve joint flexibility and reduce the risk of joint-related injuries.
Cardiovascular Health
Walking is a great way to improve your cardiovascular health. It can help lower your blood pressure, reduce the risk of heart disease, and improve your overall cardiovascular fitness.
Mental Health
Walking can have a positive impact on your mental health. It can help reduce stress and anxiety, improve your mood, and boost your self-esteem. Walking outdoors in nature can be particularly beneficial for your mental health.
Quality of Life
Walking can improve your overall quality of life. It can help you feel more energized, improve your sleep quality, and increase your overall sense of well-being. Walking with a friend or pet can also provide social benefits and make the experience more enjoyable.
In summary, walking is a simple and effective way to improve your health and well-being. By incorporating walking into your daily routine, you can experience numerous benefits for your physical and mental health.
Tools and Calculators
If you are looking to calculate the number of calories burned while walking 8km, there are several online tools and calculators available that can help you with this task. These tools can be a great way to track your progress and stay motivated as you work towards your fitness goals.
One popular option is the calorie calculator from MyFitnessPal. This calculator allows you to input your weight, height, age, and activity level to determine the number of calories burned during your walk. It also provides an estimate of the number of calories burned per mile and per minute, which can be helpful for planning your workouts.
Another useful tool is the calorie calculator from HealthStatus. This calculator takes into account your weight, age, gender, and activity level to determine the number of calories burned during your walk. It also provides an estimate of the number of calories burned per mile and per minute, as well as the total number of calories burned for your entire walk.
If you prefer a more personalized approach, you may want to consider using a fitness tracker or smartwatch. Many of these devices come with built-in calorie calculators that can track your activity and provide real-time feedback on your progress. Some popular options include the Fitbit Charge 5, the Apple Watch Series 7, and the Garmin Forerunner 945.
In summary, there are many tools and calculators available to help you calculate the number of calories burned while walking 8km. Whether you prefer an online calculator or a fitness tracker, these tools can be a great way to stay motivated and track your progress as you work towards your fitness goals.
Walking Strategies for Maximum Calorie Burn
If you’re looking to burn calories while walking 8km, there are several strategies you can use to maximize your calorie burn. Here are a few tips to help you get the most out of your walking workout:
Set a Goal
Setting a goal before you start your walk can help you stay motivated and focused. Whether you’re trying to burn a certain number of calories or reach a specific distance, having a goal in mind can help you push yourself and stay on track.
Time Your Walk
Timing your walk can help you track your progress and ensure that you’re getting the most out of your workout. Try using a fitness tracker or a stopwatch to time your walk, and aim to increase your time or distance each week.
Use Intervals
Incorporating intervals into your walking workout can help you burn more calories and improve your overall fitness. Try alternating between periods of vigorous walking and periods of rest, or incorporating hill climbs or staircases into your route.
Walk Vigorously
Walking at a brisk pace can help you burn more calories and improve your cardiovascular fitness. Aim to walk at a pace that feels challenging but sustainable, and try to maintain that pace throughout your workout.
Incorporate Intermittent Walking
Incorporating intermittent walking into your workout can help you burn more calories and improve your overall fitness. Try alternating between periods of walking and periods of jogging or running, or incorporating bodyweight exercises like lunges or squats into your route.
Use a Strategy
Using a strategy can help you stay focused and motivated during your walking workout. Try setting mini-goals throughout your walk, such as reaching a certain landmark or completing a certain number of intervals. You can also try listening to music or a podcast to help pass the time and keep you engaged.
Walking in Different Contexts
Walking is a great way to burn calories and improve your overall health. It is a low-impact exercise that can be done in a variety of contexts. Here are some different ways you can incorporate walking into your daily routine:
Walking in Your Neighborhood
Walking in your neighborhood is a great way to get some fresh air and exercise. You can walk alone or with a friend, and you can choose your own pace. Walking in your neighborhood is also a great way to explore your surroundings and get to know your neighbors.
Hiking
Hiking is a more challenging form of walking that can be done on trails or in the wilderness. It involves walking uphill and downhill, and it can be a great way to get some exercise and enjoy nature. Hiking can be done alone or with a group, and it is important to wear appropriate footwear and bring plenty of water.
Treadmill Walking
Walking on a treadmill is a great way to get some exercise indoors. Treadmills allow you to control your speed and incline, and they can be a great way to track your progress. Treadmill walking is also a good option for people who live in areas with inclement weather.
Backpack Walking
Walking with a backpack is a great way to add resistance to your workout. You can add weight to your backpack to increase the intensity of your walk. Backpack walking is a good option for people who want to challenge themselves and improve their overall fitness.
Running and Jogging
Running and jogging are more intense forms of walking that can burn more calories. They involve a faster pace and more impact on your joints. Running and jogging can be done on a treadmill or outdoors. It is important to wear appropriate footwear and warm up properly before starting your workout.
In conclusion, walking can be done in a variety of contexts, from your neighborhood to the wilderness. It is a low-impact exercise that can be adapted to your fitness level and goals. Whether you are walking alone or with a group, make sure to wear appropriate footwear and bring plenty of water to stay hydrated.
FAQs on Calories Burned Walking 8km
Walking 8km can be a great exercise to burn calories and maintain a healthy lifestyle. Here are some frequently asked questions about the calories burned while walking 8km.
How many calories do you burn walking 8km?
The number of calories burned while walking 8km depends on several factors such as your weight, walking speed, and terrain. On average, a person weighing 150 pounds can burn approximately 400-500 calories while walking 8km at a moderate pace of 5 km/h.
How can you measure the intensity of walking 8km?
The Rate of Perceived Exertion (RPE) scale can help you measure the intensity of your walk. It is a subjective scale that ranges from 0 to 10, with 0 being no exertion and 10 being maximum exertion. A moderate-intensity walk falls between 3 to 6 on the RPE scale.
Can you use metric units to measure calories burned while walking 8km?
Yes, you can use metric units to measure calories burned while walking 8km. One kilometer is approximately 0.62 miles, and one calorie is approximately 4.184 kilojoules.
Can walking 8km be considered a task?
Yes, walking 8km can be considered a task. It requires physical effort and can help you achieve your daily fitness goals.
Can walking 8km help improve your sleep?
Walking 8km can help improve your sleep quality. Physical activity can help reduce stress and anxiety, which can lead to better sleep patterns.
Does walking 8km work your muscles?
Walking 8km can work your leg muscles, especially your quadriceps, hamstrings, and calves. It can also help improve your core stability and posture.
How important is nutrition when walking 8km?
Nutrition plays a crucial role in maintaining a healthy lifestyle. It is important to fuel your body with healthy foods before and after walking 8km to provide your body with the necessary nutrients and energy.
Can you monitor your heart rate while walking 8km?
Yes, you can monitor your heart rate while walking 8km. A moderate-intensity walk should keep your heart rate between 50-70% of your maximum heart rate.
Can walking 8km help reduce mortality risk?
Walking 8km can help reduce mortality risk by improving your cardiovascular health and reducing the risk of chronic diseases such as heart disease, stroke, and diabetes.
Is walking 8km a 10 on the difficulty scale?
Walking 8km can be challenging, but it falls between 3 to 6 on the RPE scale, which is considered moderate intensity. It is a good workout for most people and can be adjusted to suit your fitness level.