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How Much Walking For Weight Loss (How Many Miles Does It Take)

Walking has got to be the most accessible form of exercise. You don’t need any special equipment or clothing, just a comfortable pair of shoes and away you go! It’s a great way to reach your target BMI yet it gets discounted in favor of expensive gym memberships or the popular Couch to 5K running programs.

So how does it work and how much walking for weight loss do you need to do?

  • The ideal target for weight loss is walking 5 miles a day. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat.
  • Build up to walking 5 miles a day gradually. If you have a high BMI, and you’re carrying a lot of excess weight, your calorie burn rate will be much higher. Just walking 1-2 miles a day may be enough to lose weight.
  • You don’t need to walk 5 miles all in one go. If you’re short of time, split the distance into 2 or 3 short walks.

When it comes to burning calories, walking is almost as good as running, especially if you’re walking at a fast pace. While running is a big step if you haven’t laced up your trainers since high school, most people can adapt to a walking for weight loss program.

✅ Skip ahead to the Fat Buster Walking Challenge or keep on reading to understand how walking can help you reduce your BMI and lose excess weight.

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how much walking for weight loss

Can You Lose Weight Just By Walking?

Weight loss is based on building a calorie deficit. You need a deficit of 3500 calories to burn off one pound of fat. The choice is to do this by dieting or lacing up those shoes and going for a walk.

Personally, I’d choose exercise any day over dieting. My recommended calorie intake as a woman is 2000 a day, (it’s 2500 for men).

I’d have to cut 500 calories from my daily diet to lose one pound a week. That’s a quarter of my food intake and it’s the reason every diet I’ve ever tried has failed. It makes me too hungry.

Now I’m not going to say what you eat isn’t important. It’s the biggest reason people gain weight. Most people eat more calories than they burn every day. You still need to cut out those excess calories – the donuts, M&Ms, burgers and cakes – if you want to lose weight by walking.

It’s just that the deficit you need to lose weight will come from walking.

Eat a healthy diet built around whole grains, fresh fruit and vegetables, beans and lentils, with just a few handfuls of nuts and seeds – and walking for weight loss works.

How Much Weight Can You Lose By Walking?

Losing one pound a week is a sensible target for most people. It may not sound like much but the aim is permanent weight loss.

Actually burning off fat, not just losing water weight, and sticking to an eating plan you can maintain. We’ve all been on diets where the weight piles back on the minute you stop.

If you have a lot of weight to lose, (your body weight is 200 lbs+), you’ll lose more than one pound per week when you first start walking for weight loss. Heavier bodies burn more calories from walking.

Calculate Your Weight Loss

This guide is a rough indicator of how many calories you’ll burn per hour by walking. Most people will burn around 80 to 100 calories a mile but it depends on so many factors such as your weight, gender, physical fitness and walking pace.

Weight2.0 mph (3.2 kpg)2.5 mph (4.0 kpg)3.0 mph (4.8 kpg)3.5 mph (5.6 kpg)4.0 mph (6.4 kpg)
120 pounds (55 kg)150155180220260
150 pounds (68 kg)160170200245285
180 pounds (82 kg)175185215265310
210 pounds (95 kg)190200235290335
240 pounds (109 kg)200220255310360
270 pounds (123 kg)220235270335390
300 pounds (136 kg)230250290360415
The table is based on calories burned by an average height woman. For men allow an extra 20%.

Walk 5 miles a day and you can lose one pound a week provided you’re sticking to the recommended calorie intake of 2000 for women or 2500 for men. This can often be an over-estimate and you’ll get a more accurate guide using this calculator. If you’re young and male, you burn more calories. Basically if you’re older and female it sucks!

One pound a week weight loss doesn’t sound very much but that’s 10 pounds in 10 weeks. Permanent weight loss. Not lose 10 pounds in 21 days and pile it all back on a few months later.

how much should I walk to lose weight

How Much Do I Need To Walk Every Day To Lose Weight?

This will depend on your goals. I’m a great believer in anything is better than nothing. Just lacing up some trainers and heading out the door is going to improve your health and fitness.

It’s regular exercise that makes the difference. So committing to walking one mile a day every day is a good start if you’re the sort of person who never exercises.

Walk One Mile A Day

One mile a day will burn around 560 to 700 calories a week so if you’re also improving your diet this is going to be a big help.

Of course more is better. If you can build up to walking 5 miles a day that’s a massive 2,800 to 3,500 calories burned and you’ll be hitting your one pound a week weight loss goal. Just don’t reward your daily exercise with a sticky treat. That’s a good way to make sure your weight loss is slow!

Walk 5 Miles A Day

With a little thought you can fit 5 miles a day into your daily routine. That’s about 85 minutes at a brisk walking pace. Try walking to work and back or get off a few stops early. Take a walk at lunchtime or leave the car behind when you go to pick up food. You don’t have to do your 5 miles all in one go.

I find heading out for a walk or run every day boosts my mood and helps me work more efficiently when I return. It’s a case of building a habit. Once you’re used to moving more every day you’ll find you need it and will learn to love it.

How Much Walking Every Day Based On Your BMI?

Check your current BMI and find out how much weight you need to lose to hit your target BMI. Each pound of weight loss will represent one week following the Fat Buster Walking Challenge.

If you need to lose more than 9 – 10 pounds, keep repeating Week 9 of the walking challenge, walking 5 miles a day, until you hit your weight loss goals.

Most people find they love walking. They enjoy the physical and mental health benefits so much walking becomes a permanent habit! You don’t have to stop walking when you get to the end of the Fat Buster challenge!

how much walking for weight loss

Walking For Weight Loss Program – The Fat Buster Walking Challenge

Some people will be able to launch straight into walking 5 miles a day but for most it will make sense to gradually increase how far you walk.

This easy to follow, fat buster challenge is for someone who’s starting from rock bottom when it comes to exercise. It is a big commitment but it gets results. Most people will lose 10 pounds over the 9 week program.

There are walking for weight loss programs that pretend you can lose a lot of weight just walking for 10 minutes a day. This isn’t one of them. Of course 10 minutes a day is better than nothing but here the aim is real weight loss without a restrictive diet.

There’s no need to diet on the fat buster walking program although I do recommend a healthy eating program or trying to cut back on sugar. Just follow the program and stick to your recommended calorie intake.

The program uses different speeds.

  • Slow is 25 minutes per mile or 2.4 miles per hour. It’s a stroll.
  • Moderate (Mod) is a normal walking pace for most people 20 minutes/mile or 3 miles per hour. You can still talk as you walk.
  • Fast is walking at a brisk pace where you’re pushing yourself. 3.5 miles + per hour, 17 minutes/mile. Talking will be harder and you’ll be out of breath if you hit a hill.
  • If you find any week on the program hard work, it’s okay to repeat a week. The aim is for gradual improvement. Not overdoing it.
  • It’s okay to split each day’s session into two or even three blocks if it fits better with your schedule. Look for opportunities to walk during the day instead of jumping in a car!

Fat Buster Walking Challenge

Week 1Workout
Mon25 min slow
Tue5 min slow, 20 min mod
Wed25 min slow
Thur5 min slow, 20 min mod
Fri25 min slow
Sat25 min slow, 20 min mod
Sun25 min slow, 20 min mod
Total Miles9
Week 2Workout
Mon20 min mod
Tue20 min mod
Wed40 min mod
Thur40 min mod
Fri20 min mod
Sat20 min mod, 17 min fast
Sun60 min mod
Total Miles12
Week 3Workout
Mon20 min mod, 17 min fast
Tue40 min mod
Wed25 min easy, 40 min mod
Thur20 min mod, 17 min fast
Fri40 min mod, 25 min easy
Sat40 min mod
Sun20 min mod, 17 min fast
Total Miles16
Week 4Workout
Mon20 min mod, 17 min fast, 20 min mod
Tue40 min mod
Wed20 min mod, 17 min fast, 20 min mod
Thur40 min mod, 17 min fast
Fri40 min mod
Sat20 min mod, 17 min fast, 20 min mod
Sun25 min easy, 34 min fast
Total Miles19
Week 5Workout
Mon20 min mod, 17 min fast, 20 min mod
Tue25 min easy, 34 min fast
Wed60 min mod
Thur20 min mod, 17 min fast, 20 min mod
Fri20 min mod, 34 min fast
Sat60 min mod
Sun25 min easy, 34 min fast
Total Miles21
Week 6Workout
Mon60 min mod
Tue25 min easy, 34 min fast
Wed20 min mod, 34 min fast, 20 min mod
Thur20 min mod, 34 min fast, 25 min easy
Fri60 min mod
Sat60 min mod, 17 min fast
Sun20 min mod, 17 min fast, 20 min mod
Total Miles24
Week 7Workout
Mon20 min mod, 17 min fast, 20 min mod
Tue20 min mod, 34 min fast, 25 min easy
Wed20 min mod, 34 min fast
Thur100 min mod
Fri20 min mod, 17 min fast, 20 min mod
Sat40 min mod, 51 min fast
Sun80 min mod
Total Miles27
Week 8Workout
Mon20 min mod, 34 min fast, 20 min mod
Tue20 min mod, 51 min fast, 20 min mod
Wed20 min mod, 34 min fast, 20 min mod
Thur20 min mod, 51 min fast, 20 min mod
Fri20 min mod, 34 min fast, 20 min mod
Sat20 min mod, 51 min fast, 20 min mod
Sun20 min mod, 34 min fast, 20 min mod
Total Miles31
Week 9Workout
Mon20 min mod, 51 min fast, 20 min mod
Tue20 min mod, 51 min fast, 20 min mod
Wed20 min mod, 51 min fast, 25 min easy
Thur20 min mod, 51 min fast, 20 min mod
Fri20 min mod, 51 min fast, 20 min mod
Sat20 min mod, 51 min fast, 25 min easy
Sun20 min mod, 51 min fast, 20 min mod
Total Miles35

Combine your walking for weight loss program with healthy eating and you’ll see a big change to your health and fitness. If you give the fat buster walking challenge a try I’d love to get some feedback.

Save this pin as a reminder to access the challenge at any time!
How long does it take to lose 10 pounds by walking?

Losing about one pound a week is a sensible aim for permanent weight loss. The Fat Buster Walking For Weight Loss Challenge aims to help you lose 10 pounds in 9 weeks. No dieting, just sticking to your recommended daily calorie intake and building up to walking 5 miles a day. That’s a reasonable target for most people.

How much walking for weight loss?

Walking burns around 80 to 100 calories per mile. The exact amount depends on your pace, weight and if you’re walking up hills. Building up to walking 5 miles a day will help you hit a sensible goal of losing one pound a week. You do need to stick to your recommended calorie intake to lose weight, around 2000 calories a day for women and 2500 for men.

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