Walking 9km is an excellent way to stay active and burn calories. Whether you’re trying to lose weight or maintain a healthy lifestyle, walking can be a great addition to your exercise routine. But just how many calories can you expect to burn during a 9km walk?
The number of calories burned while walking 9km will vary depending on a variety of factors, including your weight, age, and fitness level. However, as a general rule, you can expect to burn around 369-801 calories during a 9 km walk.
Calories Burned Walking 9 km at a Slow Pace (3.2 kph)
| Calories Burned Walking 9 km Slow Pace | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 369 |
| 150 lbs | 68 kg | 387 |
| 160 lbs | 72 kg | 414 |
| 170 lbs | 77 kg | 432 |
| 180 lbs | 81 kg | 459 |
| 190 lbs | 86 kg | 477 |
| 200 lbs | 81 kg | 504 |
| 210 lbs | 95 kg | 531 |
| 220 lbs | 99 kg | 558 |
| 230 lbs | 104 kg | 576 |
| 240 lbs | 108 kg | 603 |
| 250 lbs | 113 kg | 630 |
| 260 lbs | 117 kg | 657 |
Calories Burned Walking 9 km at a Moderate Pace (4 kph)
| Calories Burned Walking 9 km Moderate Pace | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 405 |
| 150 lbs | 68 kg | 423 |
| 160 lbs | 72 kg | 441 |
| 170 lbs | 77 kg | 468 |
| 180 lbs | 81 kg | 495 |
| 190 lbs | 86 kg | 522 |
| 200 lbs | 81 kg | 549 |
| 210 lbs | 95 kg | 576 |
| 220 lbs | 99 kg | 603 |
| 230 lbs | 104 kg | 630 |
| 240 lbs | 108 kg | 657 |
| 250 lbs | 113 kg | 684 |
| 260 lbs | 117 kg | 711 |
Calories Burned Walking 9 km at a Fast Pace (6.2 kph)
| Calories Burned Walking 9 km Fast Pace | ||
| Body Weight | ||
| Pounds (lbs) | Kilograms (kg) | Calories Burned |
| 140 lbs | 63 kg | 468 |
| 150 lbs | 68 kg | 504 |
| 160 lbs | 72 kg | 531 |
| 170 lbs | 77 kg | 549 |
| 180 lbs | 81 kg | 558 |
| 190 lbs | 86 kg | 585 |
| 200 lbs | 81 kg | 612 |
| 210 lbs | 95 kg | 648 |
| 220 lbs | 99 kg | 675 |
| 230 lbs | 104 kg | 702 |
| 240 lbs | 108 kg | 738 |
| 250 lbs | 113 kg | 765 |
| 260 lbs | 117 kg | 801 |
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How Many Steps in a 9 km Walk
Understanding Calories and Energy Expenditure
When it comes to losing weight, the concept of calories burned is crucial. Calories are the units of energy that our body uses to function. The number of calories we burn during an activity depends on various factors such as our weight, age, gender, and the intensity of the activity.
Walking is a low-impact activity that can help you burn calories and improve your overall health. The number of calories burned while walking depends on the distance covered, the speed of walking, and your body weight. For example, a person weighing 150 pounds can burn around 300 calories by walking 9km at a brisk pace.
Energy expenditure is the total amount of energy that your body uses during physical activity. It includes the energy used for basic functions such as breathing and digestion, as well as the energy used for physical activity such as walking. The Basal Metabolic Rate (BMR) is the amount of energy your body uses while at rest. This means that even when you are not doing any physical activity, your body still burns calories to keep you alive.
To lose weight, you need to create a calorie deficit, which means you need to burn more calories than you consume. Walking is an excellent way to burn calories and create a calorie deficit. By increasing your walking distance or speed, you can burn more calories and lose weight more effectively.
In summary, understanding calories and energy expenditure is essential for weight loss. Walking is a low-impact activity that can help you burn calories and improve your overall health. By increasing your walking distance or speed, you can burn more calories and create a calorie deficit, which is crucial for weight loss.
Factors Affecting Calories Burned
Walking is a great way to stay active and burn calories. The number of calories you burn while walking depends on several factors. Here are some of the most important factors that affect the number of calories you burn while walking.
Weight and Body Mass
The more you weigh, the more calories you will burn while walking. This is because it takes more energy to move a heavier body. In addition, people with more muscle mass tend to burn more calories while walking than people with less muscle mass.
Age and Sex
Age and sex also play a role in how many calories you burn while walking. Generally, younger people burn more calories than older people, and men tend to burn more calories than women. This is because men typically have more muscle mass than women, and muscle burns more calories than fat.
Intensity of Exercise
The intensity of your walking workout also affects how many calories you burn. Walking at a brisk pace or on an incline will burn more calories than walking at a leisurely pace on flat terrain.
Duration of Walking
The longer you walk, the more calories you will burn. However, it’s important to listen to your body and not overdo it. Start with shorter walks and gradually increase the duration as your fitness level improves.
Speed and Pace of Walking
Walking faster or at a higher pace will burn more calories than walking slower. However, it’s important to find a pace that is comfortable for you and that you can maintain for the duration of your walk.
Terrain and Incline
Walking on an incline or on uneven terrain will burn more calories than walking on flat terrain. This is because your body has to work harder to maintain balance and stability on uneven surfaces.
In summary, the number of calories you burn while walking depends on several factors, including your weight, age, sex, intensity of exercise, duration of walking, speed and pace of walking, and terrain and incline. By understanding these factors, you can adjust your walking routine to maximize your calorie burn and achieve your fitness goals.
Calculating Calories Burned
When it comes to knowing how many calories you burn while walking 9km, there are a few factors to consider. These include your weight, the terrain you’re walking on, and your walking speed. Calculating calories burned can be done using a calorie calculator or by understanding METs.
Using a Calorie Calculator
A calorie calculator is an easy and convenient way to estimate how many calories you burn while walking 9km. These calculators take into account your weight, walking speed, and the terrain you’re walking on. To use a calorie calculator, simply enter your weight and walking speed, and the calculator will estimate the number of calories burned.
Understanding METs
METs, or metabolic equivalents, are a way to measure the energy expenditure of physical activities. Walking 9km has a MET value of around 6. MET values can be used to estimate the number of calories burned during physical activities. To calculate the number of calories burned using METs, you can use the following formula:
Calories Burned = METs x Weight (kg) x Time (hours)
For example, if you weigh 70kg and walk for 2 hours at a MET value of 6, you would burn approximately 840 calories:
Calories Burned = 6 x 70 x 2 = 840
Understanding METs can be helpful if you don’t have access to a calorie calculator or if you want a more accurate estimate of the number of calories burned.
In conclusion, calculating the number of calories burned while walking 9km can be done using a calorie calculator or by understanding METs. By taking into account your weight, walking speed, and the terrain you’re walking on, you can estimate the number of calories burned and track your progress towards your fitness goals.
Walking vs Other Physical Activities
When it comes to physical activities, walking is often seen as a less intense form of exercise compared to running, jogging, or cycling. However, walking can still be an effective way to burn calories and improve overall health. Here is a comparison of walking with other physical activities:
Walking vs Running
Running is a more intense form of exercise compared to walking. It requires more energy and can burn more calories in a shorter amount of time. However, running can also be harder on your joints and muscles. Here is a comparison of the calories burned walking 9km vs running 9km:
- Walking 9km: approximately 450-550 calories burned
- Running 9km: approximately 700-900 calories burned
Walking vs Jogging
Jogging is a form of exercise that is in between walking and running in terms of intensity. It can be a good way to increase your heart rate and burn calories without putting too much stress on your body. Here is a comparison of the calories burned walking 9km vs jogging 9km:
- Walking 9km: approximately 450-550 calories burned
- Jogging 9km: approximately 550-700 calories burned
Walking vs Cycling
Cycling is another form of exercise that can be more intense than walking. It can also be a good way to get around and explore your surroundings. Here is a comparison of the calories burned walking 9km vs cycling 9km:
- Walking 9km: approximately 450-550 calories burned
- Cycling 9km: approximately 350-450 calories burned
Overall, walking can be a great way to improve your health and burn calories. While it may not be as intense as other physical activities, it can still provide many benefits. Whether you choose to walk, run, jog, or cycle, it’s important to find an exercise routine that works for you and your body.
Tracking Calories Burned
Walking 9km is a great way to burn calories and improve your overall fitness. However, in order to get the most out of your workout, it’s important to track your progress and make sure you’re burning enough calories to meet your goals. Here are a few ways you can track your calorie burn while walking 9km.
Using a Fitness Tracker
One of the easiest ways to track your calorie burn is by using a fitness tracker. These devices can be worn on your wrist or clipped onto your clothing, and they use sensors to track your movement and calculate the number of calories you’re burning. Many fitness trackers also come with accompanying apps that allow you to track your progress over time and set goals for yourself.
When using a fitness tracker to track your calorie burn while walking 9km, make sure to choose a device that is specifically designed for tracking walking or running. These devices are more accurate than general fitness trackers, which may not be able to accurately track the specific movements associated with walking.
Counting Steps
Another way to track your calorie burn while walking 9km is by counting your steps. This can be done using a pedometer, which is a small device that clips onto your clothing and counts your steps as you walk. Many smartphones also come with built-in pedometer apps that can be used to track your steps.
To calculate your calorie burn based on your step count, you’ll need to know your average number of steps per minute and your weight. There are many online calculators that can help you do this, or you can use a formula to calculate your calorie burn manually.
Overall, tracking your calorie burn while walking 9km can help you stay motivated and make sure you’re meeting your fitness goals. Whether you choose to use a fitness tracker or count your steps manually, taking the time to track your progress can help you get the most out of your workout.
Improving Calorie Burn
To burn more calories when walking 9km, you can increase your walking speed, exercise intensity, or walk uphill. Here are some tips on how to do that:
Increasing Walking Speed
Walking faster burns more calories than walking slower. To increase your walking speed, try the following:
- Start with a warm-up to loosen up your muscles and prepare your body for walking.
- Use shorter strides and swing your arms to help you move faster.
- Focus on your posture and keep your spine straight to avoid slouching.
- Gradually increase your speed over time to avoid overexertion.
Increasing Exercise Intensity
Increasing the intensity of your walking workout can also help you burn more calories. Here are some ways to do that:
- Use ankle weights or carry light dumbbells to add resistance to your workout.
- Incorporate intervals of faster walking or jogging into your routine to increase your heart rate.
- Try walking on uneven terrain, such as hiking trails or sandy beaches, to challenge your balance and work different muscles.
Walking Uphill
Walking uphill is another effective way to burn more calories. Here are some things to keep in mind when walking uphill:
- Use shorter strides and lean forward slightly to maintain your balance.
- Keep your core engaged and your back straight to avoid strain on your lower back.
- Take breaks as needed to avoid overexertion.
By following these tips, you can improve your calorie burn when walking 9km. Remember to listen to your body and adjust your intensity as needed to avoid injury.
Health Benefits of Walking
Walking is a simple and effective way to improve your overall health and well-being. Here are some of the benefits you can experience by walking regularly:
Weight Loss
Walking can help you lose weight by burning calories. The number of calories burned during a 9km walk depends on various factors such as your weight, speed, and terrain. On average, a 9km walk can burn between 300-500 calories. By incorporating regular walks into your routine, you can create a calorie deficit that can lead to weight loss.
Diabetes
Walking can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes. Regular physical activity like walking can improve insulin sensitivity, which allows your body to use glucose more effectively. This can help lower blood sugar levels and reduce the risk of developing diabetes.
Heart Health
Walking is a great way to improve heart health. It can help lower blood pressure, reduce the risk of heart disease, and improve circulation. Walking can also help strengthen your heart, which can help it pump blood more efficiently.
Mental Health
Walking can have a positive impact on mental health by reducing stress and anxiety. It can also improve mood and boost self-esteem. Walking outdoors in nature can be especially beneficial for mental health.
Overall Health Benefits
Walking regularly can provide a wide range of health benefits. It can help improve balance and coordination, reduce the risk of falls, and improve bone density. Walking can also help strengthen muscles and joints, which can help reduce the risk of injury.
In conclusion, walking is a simple and effective way to improve your overall health and well-being. By incorporating regular walks into your routine, you can experience a wide range of health benefits, including weight loss, improved heart health, and better mental health.
FAQs
If you’re looking to burn calories and improve your fitness, walking is a great way to get started. Here are some frequently asked questions about burning calories while walking:
How many calories do you burn walking 9km?
The number of calories you burn while walking 9km depends on your weight, age, gender, and other factors. On average, a person weighing 70kg will burn approximately 450-500 calories while walking 9km at a moderate pace (around 5km/h). However, if you weigh more, you’ll burn more calories, and if you weigh less, you’ll burn fewer calories.
How long does it take to burn 500 calories walking 9km?
Again, the time it takes to burn 500 calories while walking 9km will depend on your weight and other factors. On average, it takes around 1 hour and 30 minutes to burn 500 calories while walking 9km at a moderate pace. However, if you walk faster or weigh more, you may be able to burn 500 calories in less time.
Is walking 9km a day enough exercise?
Walking 9km a day can be a great way to improve your fitness and burn calories. However, it may not be enough exercise for everyone. To get the most benefits from walking, it’s important to also incorporate strength training, stretching, and other types of exercise into your routine.
What are some tips for burning more calories while walking?
To burn more calories while walking, try to increase your pace, walk uphill, and incorporate intervals of faster walking or jogging into your routine. You can also try carrying weights or wearing a weighted vest to increase the intensity of your workout.
Can walking 9km help you lose weight?
Walking 9km can be a helpful part of a weight loss plan, but it’s important to also focus on your diet and other lifestyle factors. To lose weight, you need to create a calorie deficit by burning more calories than you consume. Walking can help you burn calories, but you’ll also need to make sure you’re eating a healthy, balanced diet and getting enough rest and recovery time.
Sources
When researching calories burned walking 9km, it is important to consult reliable sources to ensure accurate information. Here are some sources you can use to find information on this topic:
- Fitness tracking apps: Many fitness tracking apps, such as Fitbit and MyFitnessPal, provide estimates of calories burned during exercise, including walking. These estimates are based on factors such as your weight, height, and walking speed.
- Online calculators: There are many online calculators that can help you estimate the number of calories you burn while walking. These calculators typically ask for information such as your weight, walking speed, and distance traveled.
- Scientific studies: Research studies can provide valuable information on the number of calories burned during exercise. However, it is important to ensure that the study was conducted using a rigorous scientific methodology and that the results are applicable to your specific situation.
- Personal trainers and fitness professionals: If you have access to a personal trainer or fitness professional, they can provide you with personalized information on the number of calories you burn during exercise. They can also help you develop a walking program that meets your fitness goals.
When using these sources, it is important to keep in mind that the number of calories burned during exercise can vary depending on a number of factors, including your weight, age, fitness level, and walking speed. Therefore, it is important to use these sources as a guide and adjust your walking program as needed based on your own experience and feedback from your body.