how much do i need to walk to lose weight chart

How Much Do I Need to Walk to Lose Weight Chart: A Comprehensive Guide


Walking is an excellent exercise for weight loss, and it’s accessible to everyone. Whether you’re a beginner or an experienced walker, walking is an effective way to lose weight, improve your overall health, and reduce the risk of chronic diseases. But, how much do you need to walk to lose weight? In this comprehensive guide, we will provide you with a detailed chart that outlines how much you need to walk to lose weight, along with informative details on subheadings.

Understanding the Basics of Weight Loss

Before diving into the chart, it’s essential to understand the basics of weight loss. To lose weight, you need to burn more calories than you consume. One pound of body weight is equivalent to 3,500 calories. Therefore, to lose one pound per week, you need to create a calorie deficit of 500 calories per day.

How Walking Can Help with Weight Loss

Walking is a low-impact exercise that can help you burn calories and lose weight. The number of calories you burn while walking depends on several factors, including your weight, speed, and distance. On average, a person weighing 150 pounds can burn approximately 100 calories by walking for 30 minutes at a moderate pace. Walking for longer periods or at a faster pace can increase the number of calories burned.

How Much Do I Need to Walk to Lose Weight Chart

The following chart outlines how much you need to walk to burn a certain number of calories per day and per week to lose weight. The calculations are based on a person weighing 150 pounds walking at a moderate pace of 3.5 mph.

Daily Calorie Deficit Daily Walking Time Weekly Walking Time
250 35 minutes 175 minutes
500 70 minutes 350 minutes
750 105 minutes 525 minutes
1000 140 minutes 700 minutes

Tips for Walking for Weight Loss

  1. Start slow and gradually increase your walking time and distance.
  2. Use a pedometer or fitness tracker to track your steps and progress.
  3. Incorporate hills and inclines into your walking route to increase the intensity.
  4. Wear comfortable and supportive shoes to prevent injury.
  5. Walk with a friend or join a walking group for motivation and accountability.
  6. Mix up your routine by walking outdoors or on a treadmill.


Walking is an effective and accessible exercise for weight loss. By following the chart and incorporating these tips into your routine, you can achieve your weight loss goals and improve your overall health. Remember to consult with a healthcare professional before starting a new exercise program, especially if you have any pre-existing medical conditions.

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