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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, just a comfortable pair of shoes. Yet it’s often overlooked. So how much walking for weight loss do you need to do?

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

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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.

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 walking.

Calculate Your Weight Loss

This calculator is a good way to work out how many calories you burn walking. Most people will burn around 80 to 100 calories a mile but it really depends on your weight and walking pace.

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 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.

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 24 minutes per mile or 2.5 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 over doing 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

WeekMonTueWedThurFriSatSunTOTAL MILES
125 min slow5 min slow 20 min mod25 min slow5 min slow 20 min mod25 min slow25 min slow, 20 min mod25 min slow, 20 min mod9
220 min mod20 min mod40 min mod40 min mod20 min mod20 min mod, 17 min fast60 min mod13
320 min mod, 17 min fast40 min mod25 min easy, 40 min mod20 mile mod, 17 min fast40 min mod, 25 min easy40 min mod 20 min mod, 17 min fast16
420 min mod, 17 min fast, 20 min mod40 min mod20 min mod, 17 min fast, 20 min mod40 min mod, 17 min fast40 min mod20 min mod, 17 min fast, 20 min mod25 min easy, 34 min fast19
520 min mod, 17 min fast, 20 min mod25 min easy, 34 min fast60 min mod20 min mod, 17 min fast, 20 min mod20 min mod, 34 min fast60 min mod25 min easy, 34 min fast21
660 min mod25 min easy, 34 min fast20 min mod, 34 min fast, 20 min mod20 min mod, 34 min fast, 25 min easy60 min mod80 min mod, 17 min fast20 min mod, 17 min fast, 20 min mod24
720 min mod, 17 min fast, 20 min mod20 min mod, 34 min fast, 25 min easy20 min mod, 34 min fast100 min mod20 min mod, 17 min fast, 20 min mod40 mile mod, 51 min fast80 min mod27
820 mile mod, 34 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod20 min mod, 34 min fast, 20 min mod20 mile mod, 51 min fast, 20 min mod20 min mod, 34 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod20 min mod, 34 min fast, 20 min mod31
920 min mod, 51 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod20 min mod, 51 min fast, 20 min mod35

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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Tuesday 16th of March 2021

Hi! I am trying to lose weight, I am 25 years old and my weight is 145 lbs. I have been walking for about a month now and I gained 2 pounds... My diet is exactly the same as before and I have been a lot more active lately. I started to freak out a little bit because I am feeling like I am doing something wrong.

Alison Wright

Thursday 18th of March 2021

Hi Catarina, I feel your frustration! Our bodies are complex and 2 pounds isn't a huge amount. Some women find their weight varies considerably depending on hormone levels and the time of the month. So rule out normal fluctuations by weighing yourself at the same time every day and look for the overall trend in your body weight. Make sure you're not dehydrated from the extra exercise. Dehydration is a curious one - on the one hand it makes you lighter but on the other low levels of dehydration makes your body bloat and retain water. This could be a cause of extra weight. Be patient - sometimes your body reacts to exercise by saying - hang on a moment what's happening? I'd better cling on to my reserves in case I need them. This is temporary. My body is used to running. But if I have a hard run, often the next day my weight goes up. It can be 2-3 days before my weight goes back to it's normal level or often lower. Weight isn't the only way to measure changes to your body. Get out a tape measure. It's possible your replacing fat with heavier lean muscle. If you're average height, 145 lbs isn't heavy if you have a lean muscular body. Lastly, weight loss is 20% exercise and 80% what you eat. It can be a good idea to keep a food diary for a week to look at what you're really eating. Exercise makes you hungry so you may find your diet has changed without you realising it. If you're trying to lose weight, swap high calorie food for lower calorie, naturally low in fat, whole foods such as fruit and vegetables. Don't freak out! We're designed to move and be active! Your body will adjust and you'll start to see the benefits and feel great!


Wednesday 2nd of December 2020

I am 30 now. As per my weight I need to lose 6 kg more. Trying to maintain walking one mile every day after 2 hrs of dinner. At morning I do free hand exercise for 20 min. Literally eat regular food like veggies, chicken, whole grain, nuts and fish. 1 cup of rice I eat at lunchtime with lentils, veg and fish. Except this time I try to avoid carb, sugar and oil. Avoid carb at night. Black coffee or green tea is mandatory for starting my day after breakfast and as evening snacks. But in sometime when I break this routine my weight gain gradually. Any advice?


Wednesday 2nd of December 2020

Hi Sunny, It sounds like you're eating the right amount to maintain your weight for level of exercise, height and size. This is why when you break your routine you start to gain weight slowly. It seems to be a healthy diet - I would just watch out for oil laden sauces or any other hidden calories that are preventing you from losing weight. I suggest you aim for more cardio exercise - one mile a day walking is not very much. Try to walk further and at a fast pace or even bike or take up running. I'm not a huge fan of calorie counting but it has its place. Try keeping a food diary for a week and accurately counting the calories you consume. You may find you're eating a lot more than you realised. At 30 it should be relatively easy to lose weight. Make sure your exercise routines are still challenging and your body hasn't become too used to the exercises you undertake daily. Weight loss is about 80% what you eat and 20% exercise - so make sure you're not overeating for your height and weight.


Monday 2nd of November 2020

Hi there! I'm soon gonna be 19 yrs! And right now I'm 60 kgs and 5'4 in height. My ideal weight is 50 kgs. It would be great If I can lose those 10 kgs in 2 months. Can u suggest me few effective exercises, a simple diet and walking for how many minutes and how many calories should I take per day so I can reach my 50 kgs ideal weight in 2 months time....


Tuesday 3rd of November 2020

Hi Chan, 60 kg is a healthy BMI for your height - so I'm wondering why you think your ideal weight is 50 kg? At 50 kg you would be verging on underweight. Also losing 10 kg in just two months is a lot - it's 17% of your current body mass. I'm concerned about the risk of anorexia. It's normal for teenagers to worry about body image. Especially today with so many fake images on social media making everyone look like models. That said getting into the habit of exercising regularly will set you up for life. It's not just about weight management, exercise helps you feel positive about your body. The key is to exercise regularly - so commit to an amount of time you can stick to every day. It's better to walk 2 miles (30 minutes) every day than shoot for 4 to 5 miles (1 hour) and give up after one week. It doesn't have to be walking for exercise. At your age especially I suggest you find a sport you enjoy - whatever appeals to you - even if it's something you've never tried before and you're a complete beginner. Improving at a sport is a terrific way to boost confidence and I've seen it make a huge difference to teenagers. If you exercise regularly, work fruit and vegetables into your diet and avoid too many sugary treats or fatty processed foods, you'll find your weight hits the right level for you. If you want to build muscle, (and I know a lot of young men do), sites such as HASfit have some easy to follow videos on YouTube. These will show you how to workout safely from home with light weights. Just note muscle is substantially heavier than body fat and your weight may even increase. Aim to be fit and healthy rather than worry too much about your weight.


Sunday 11th of October 2020

I live in the city and I walk every morning. I don't know how many miles I walk because I count by how many blocks that I walk. I usually walk 40 to 45 blocks a day for 5 days. How many city blocks equals a mile?


Monday 12th of October 2020

Hi Lavonne, It depends really on where you live and if you're walking north to south or east to west. In Chicago there are 8 north-south blocks to one mile so 40 to 45 blocks are about 5 to 5.5 miles. In NYC it's 20 blocks to a mile north-south so that's about 2 miles. Suggest getting a step counter for a better measure or using an app on your phone.

Bethany Jonas

Wednesday 7th of October 2020

I can certainly identify with you. I am 72, I walk 5 plus miles 5 to 6 days a week and work out with weights twice a week. My doctor had me keep a diet log for 2 weeks. Even though my calorie count was 1000 and less each day,, it showed too many carbs. Fruit was a big factor. I am now starting again and my carbs are limited to no more than 65 a day, 90 grams of protein and at least 1200 calories. Do this for a month so will see how it goes.


Wednesday 7th of October 2020

Hi Bethany. that's frustrating for you. It sounds like your doctor has put you on a low carb diet as opposed to a keto diet. It seems to work by your body being in a mild state of ketosis possibly dipping into full ketosis when you sleep. I'm guessing your doctor felt your 1000 calorie count was too low and putting your body into starvation mode where your metabolism shuts right down. The big options for weight loss are keto/low carb or high carb with low fat. It really comes down to what works best for you although the medical profession sees keto as extreme and there are certainly some big questions to be answered about the fat content. Bodies mainly react to change. So think about mixing up your exercise routine. If you've been following this regime for quite a while your body may find it too easy. Try including some faster paced walking sessions or hills or adding a new activity. You could also vary the distances you walk - longer some days and shorter on others. (Just check with your doctor first before upping your training intensity).