Walking provides many of the same benefits as running, with less impact on your joints. According to The Walking Site, you burn approximately 100 calories per mile walked, but the actual number of calories burned varies widely.
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One person's brisk walk is another person's jog. The Walking Site recommends 4 mph as an average walking pace for a brisk walk. You'll burn between 149 and 220 calories in a brisk 40 minute walk, using estimates from Harvard Health Publications. Step it up to 4-1/2 mph and you can burn between 165 and 244 calories in 40 minutes.
The harder you walk, the more calories you burn. You can work harder by walking uphill, wearing a weight vest or incorporating vigorous arm movements, all without deviating from your brisk pace.
If you're struggling to lose weight, walking can help. Eat a reduced-calorie, nutrient-rich diet and walk briskly for 60 to 90 minutes per day to lose 1 to 2 pounds per week.