How Many Miles Should I Walk a Day to Lose Weight?
Walk 3-5 miles daily to lose weight effectively. Learn the ideal walking distance, calorie burn per mile, and a practical plan to reach your weight loss goals.
Steps Team•
How Many Miles Should I Walk a Day to Lose Weight?
If you're wondering how many miles should I walk a day to lose weight, the evidence-based answer is 3 to 5 miles per day (about 6,000-10,000 steps). This creates a meaningful calorie deficit when combined with a balanced diet, leading to sustainable weight loss of 1-2 pounds per week.
Walking is one of the most effective and accessible forms of exercise for weight loss. It's low-impact, requires no equipment, and can be done anywhere. Here's exactly how to calculate your ideal daily walking distance.
The Science: Calories Burned Per Mile Walking
Walking burns approximately 65 to 100 calories per mile, depending on your body weight:
| Your Weight | Calories per Mile | 3 Miles/Day | 5 Miles/Day |
|---|---|---|---|
| 130 lbs (59 kg) | ~65 cal | 195 cal | 325 cal |
| 150 lbs (68 kg) | ~75 cal | 225 cal | 375 cal |
| 180 lbs (82 kg) | ~90 cal | 270 cal | 450 cal |
| 200 lbs (91 kg) | ~100 cal | 300 cal | 500 cal |
| 220 lbs (100 kg) | ~110 cal | 330 cal | 550 cal |
To lose 1 pound, you need to create a 3,500-calorie deficit. Walking 4 miles daily at 180 lbs burns about 360 calories — that's roughly 1 pound lost per week from walking alone.
Use our Walking Calories Calculator for a precise estimate based on your weight, pace, and distance.
How Many Miles to Walk Based on Your Goal
Lose 1 Pound Per Week
- Walk 4-5 miles daily (8,000-10,000 steps)
- Combined with a modest 250-calorie diet reduction
- Total weekly deficit: ~3,500 calories
Lose 2 Pounds Per Week
- Walk 5+ miles daily (10,000+ steps)
- Combined with a 500-calorie diet reduction
- Total weekly deficit: ~7,000 calories
- This is the maximum safe rate recommended by the CDC
Maintain Current Weight
- Walk 2-3 miles daily (4,000-6,000 steps)
- Helps maintain weight after reaching your goal
- Keeps metabolism active and muscles toned
Walking Speed Matters
Your walking pace significantly impacts calorie burn:
| Pace | Speed | Calories/Mile (150 lbs) | Miles Needed for 500 cal |
|---|---|---|---|
| Casual stroll | 2.0 mph | 55 cal | 9.1 miles |
| Moderate walk | 3.0 mph | 75 cal | 6.7 miles |
| Brisk walk | 3.5 mph | 85 cal | 5.9 miles |
| Power walk | 4.0 mph | 100 cal | 5.0 miles |
Brisk walking (3.5+ mph) is the sweet spot — it burns 30-40% more calories than casual walking while remaining sustainable for longer distances.
A Practical 8-Week Walking Plan
Weeks 1-2: Build the Habit
- Daily goal: 2 miles (30-40 minutes)
- Focus on consistency, not speed
- Walk at a comfortable pace
Weeks 3-4: Increase Distance
- Daily goal: 3 miles (45-60 minutes)
- Start incorporating brisk intervals
- Try walking during lunch breaks
Weeks 5-6: Add Intensity
- Daily goal: 4 miles (60-75 minutes)
- Include hills or inclines when possible
- Aim for a brisk pace throughout
Weeks 7-8: Full Distance
- Daily goal: 5 miles (75-90 minutes)
- Mix routes for variety
- Add weekend longer walks of 6-7 miles
Tips to Maximize Weight Loss From Walking
- Walk after meals — A 15-minute post-meal walk helps regulate blood sugar and improves digestion
- Add inclines — Walking uphill burns 30-40% more calories than flat terrain
- Stay consistent — 5 shorter walks per week beats 2 long walks
- Track everything — Use the Steps app to monitor daily miles, calories, and progress
- Walk faster — Increasing pace from 3 to 4 mph nearly doubles calorie burn
- Combine with diet — Walking + moderate calorie reduction is the most effective approach
How to Fit More Miles Into Your Day
You don't need to walk 5 miles in one session. Break it up:
- Morning: 1-mile walk before work (20 min)
- Lunch: 1-mile walk during break (20 min)
- Evening: 2-mile walk after dinner (40 min)
- Throughout day: 1 mile from general activity
That's 5 miles without a single dedicated workout session.
Track your accumulated miles with our Weight Loss Walking Calculator to see how your daily walks add up toward your goals.
Common Questions
Can I lose weight just by walking 3 miles a day?
Yes, walking 3 miles daily burns 200-300 calories depending on your weight. Combined with a healthy diet, this creates enough of a deficit for gradual weight loss of about 0.5-1 pound per week.
How long does it take to walk 5 miles?
At a moderate pace (3 mph), 5 miles takes about 1 hour 40 minutes. At a brisk pace (3.5 mph), about 1 hour 25 minutes. At a fast pace (4 mph), about 1 hour 15 minutes.
Is it better to walk longer or faster for weight loss?
Both help, but walking faster is slightly more efficient — you burn more calories per mile at higher speeds. However, walking longer distances burns more total calories per session. The best approach is brisk walking for as long as you comfortably can.
How many miles is 10,000 steps?
About 4-5 miles depending on your stride length. For most adults, 10,000 steps is a solid weight loss walking goal.
Will walking 5 miles a day tone my legs?
Yes. Walking consistently at a brisk pace engages your calves, quadriceps, hamstrings, and glutes. Adding hills increases the toning effect significantly.
Start Tracking Your Walking Miles
The key to weight loss through walking is consistency and tracking. Set a daily mile goal, track your progress, and gradually increase your distance.
- Walking Calories Calculator — See how many calories your walks burn
- Weight Loss Walking Calculator — Plan your walking weight loss journey
- Daily Step Goal Calculator — Set the right step target for your goals
Ready to walk your way to weight loss? Download Steps to track your daily miles, calories burned, and weight loss progress — free for iPhone and Apple Watch.