How Many Miles to Walk a Day for Weight Loss

Updated April 17, 2017

Walking is an easy way to burn extra calories to lose weight and decrease body fat. This low-impact exercise can lead to a substantial amount of weight loss over time. The number of calories you burn depends on how fast you walk, how many miles you walk and how much you weigh. Persistent and vigorous walking can lead to weight loss of more than 9 Kilogram in just five months.

Gauging Calorie Depletion

One way to estimate your calorie depletion is through use of a calorie calculator. This tool can be found online and is used to estimate energy expenditure based on weight. In order to find out how many calories you have burnt on a calorie calculator, enter in your weight, the number of hours/minutes you walked and the intensity of the workout.

Recommended Calorie Depletion and Intake

In order to lose weight, according to Mayo Clinic, you must burn off more calories than you consume. One pound is 3,500 calories, so to lose one pound per week you would need to walk off 500 calories per day. For a 135-pound woman, this means walking 1 hour and 10 minutes a day to burn one pound each week. For a 200-pound person, walk around 50 minutes a day every day of the week, and you will lose one pound. A heavier person burns off more calories than a lighter person.

Your body needs at least 1,200 calories per day to function, according to most health associations, so make sure not to fall below this amount, or else your body will go into starvation mode and slow your metabolism.

How Many Miles You Should Walk for Weight Loss

For optimal weight loss, walk four miles per hour. A jog starts at about 5 miles per hour, so you should walk between four and five miles per hour. This equates to a 15-minute mile. If you are seeking to lose a pound each week, individuals smaller than 63.5 Kilogram should walk more than four miles, and individuals more than 63.5 Kilogram should walk between 3.5 and four miles per day (every day).

Reaching Weight Loss Goals

If you are aiming to lose 9 Kilogram, walking three to six miles every day for five months will get to your fitness goal. Shorter amounts of walking, such as 30 minutes, will improve your health, but are unlikely to lead to significant decreases in weight loss in a short period of time. If time is an issue, split up your walks to 15-minute intervals four to six times a day. The faster and more frequently you walk, the quicker you will reach your weight-loss goals.

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About the Author

Allison Gray is a communications consultant based in Chicago. She has worked in communications for five years at Meet Minneapolis, Rasmussen College and New School Communications. Published in USAE and PCMA, Gray began writing professionally in 2007. She received a B.A. in strategic communications from the University of Minnesota.