Walking is one of the easiest and most accessible forms of exercise. It can help you lose weight by burning calories and body fat. The amount you need to walk per day to lose weight depends on several factors.
How Many Calories Does Walking Burn?
The number of calories you burn while walking depends on:
- Your weight – Heavier people burn more calories per mile
- Intensity – Walking uphill or faster burns more calories
- Time – The longer you walk, the more calories you’ll burn
On average, a 150-pound (68 kg) person will burn approximately 100 calories per mile walked. To get a more accurate estimate, you can use a calorie burner calculator online.
Calories Needed to Lose Weight
To lose 1 pound (0.45 kg) per week, you need a calorie deficit of 500 calories per day. This means eating 500 fewer calories or burning 500 more calories through exercise like walking.
Here’s how many calories you can burn walking based on your weight:
| Weight | Calories burned per mile |
|---|---|
| 120 lbs (54 kg) | 85 calories |
| 150 lbs (68 kg) | 100 calories |
| 180 lbs (82 kg) | 120 calories |
To create a 500 calorie deficit through walking alone, a 150-pound person would need to walk 5 miles (8 km) per day. A 180-pound (82 kg) person would need to walk about 4 miles (6.5 km) daily.
How Much Should You Walk to Lose Weight?
As a general guide, aim for the following amounts of walking per day to lose weight:
- Moderate pace: 3-4 miles per day (45-60 minutes)
- Brisk pace: 4-5 miles per day (60-90 minutes)
This assumes an average calorie burn of 100 calories per mile. Increase distance for faster weight loss or if you weigh over 150 pounds.
Moderate Intensity Walking
Moderate intensity walking can include:
- Power walking
- Walking at a pace of 3-4 mph (15-20 minute miles)
- Walking with moderate effort so you can talk but not sing
Aim for at least 45-60 minutes of moderate walking per day to burn 200-300 calories. This is sufficient for steady weight loss in many people.
Brisk Walking
Brisk walking requires more effort and burns more calories:
- Walking at 4-5 mph (12-15 minute miles)
- Pumping arms and breathing harder during fast-paced walking
- Walking when you can still talk but not comfortably carry on a conversation
Aim for 60-90 minutes of brisk walking daily to burn 300-450 calories. Brisk walking helps create a greater calorie deficit for increased weight loss.
Tips to Walk for Weight Loss
Here are some tips to walk effectively for weight loss:
- Track steps – Aim for 10,000-15,000 steps per day
- Use an incline – Walk up hills or stairs to burn more calories
- Pump arms – Drive arms back and forth to engage your upper body
- Add weight – Wear a weighted vest or ankle weights
- Interval train – Mix brisk bursts with moderate recovery periods
- Walk after meals – Light walking helps digestion and blood sugar control
How to Stay Motivated
Sticking to a daily walking plan can be challenging. Here are some tips to boost motivation:
- Walk with a friend – Social support helps you stay on track
- Listen to music/podcasts – Make walks more enjoyable
- Set reminders – Use a fitness tracker or phone alerts to remind you to walk
- Track progress – Record steps, mileage, or weight loss to see your results
- Join challenges – Sign up for virtual walking challenges for encouragement
- Mix it up – Walk different routes so you don’t get bored
Nutrition for Weight Loss
While walking is excellent for fat loss, nutrition also plays a key role. To lose weight, you need to burn more calories than you consume.
Aim to reduce your daily calorie intake by 500-1000 calories through diet changes like:
- Eating more whole, unprocessed foods
- Increasing protein intake
- Limiting added sugar and refined carbs
- Measuring portion sizes
- Tracking calories
Combining daily walking with a calorie-controlled diet can help optimize weight loss.
Sample Weight Loss Walking and Diet Plan
Here is a sample daily plan for walking and diet to lose weight:
Morning
- 30 minute brisk walk
- Breakfast – Oatmeal and berries
Afternoon
- 30 minute walk on treadmill incline
- Lunch – Tuna salad wrap and veggies
Evening
- 45 minute power walk outside
- Dinner – Chicken stir fry with brown rice
Aim for 45-60 minutes of brisk walking and a reduced calorie diet for healthy weight loss over time.
Conclusion
Walking 3-5 miles per day at a moderate to brisk pace can help you burn 300-500 calories to lose weight. Combine your walking plan with healthy eating for optimal fat loss results. Stay consistent, track your progress, and mix up your walks to stay motivated.
