Burn 500 calories walking

A 300 lb person walking at 2.0 mph burns 500 calories in about 1 h 15 min. Here's the time for your weight and speed.

Minutes of flat treadmill walking to burn 500 kcal
Weight	1.5 mph	2.0 mph	2.5 mph	3.0 mph	3.5 mph
150 lb	3 h 3 min	2 h 30 min	2 h 20 min	2 h 0 min	1 h 38 min
200 lb	2 h 17 min	1 h 53 min	1 h 45 min	1 h 30 min	1 h 14 min
250 lb	1 h 50 min	1 h 30 min	1 h 24 min	1 h 12 min	59 min
300 lb	1 h 32 min	1 h 15 min	1 h 10 min	1 h 0 min	49 min
350 lb	1 h 19 min	1 h 5 min	1 h 0 min	52 min	42 min
400 lb	1 h 9 min	57 min	53 min	45 min	37 min
450 lb	1 h 1 min	50 min	47 min	40 min	33 min
500 lb	55 min	45 min	42 min	36 min	30 min

Split it up if that's long: two or three shorter walks across the day add up the same. Holding the rails, incline and fitness all change the real number, so treat this as a ballpark.

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Last reviewed October 30, 2026 · Sources · General information, not medical advice.