Weight Loss Walking Calculator
Calculate exactly how much walking you need to reach your weight loss goal. Get a personalized daily step target and timeline.
Your Weight Loss Goal
Daily Walking Requirement
12,407 steps
9.4 km (5.8 miles) per walking day
Walking Time
1h 53m
Daily Calorie Burn
602 kcal
Weekly Distance
47 km
Total to Lose
5 kg
Expected Progress
Your projected weight at each milestone (assuming consistent effort)
| Week | Expected Weight |
|---|---|
| Week 1 | 79.6 kg |
| Week 2 | 79.2 kg |
| Week 3 | 78.8 kg |
| Week 4 | 78.5 kg |
| Week 5 | 78.1 kg |
| Week 6 | 77.7 kg |
| Week 7 | 77.3 kg |
| Week 8 | 76.9 kg |
| Week 9 | 76.5 kg |
| Week 10 | 76.2 kg |
| Week 11 | 75.8 kg |
| Week 12 | 75.4 kg |
Important Notes
- •These calculations assume walking is your primary calorie-burning activity. For best results, combine with a balanced diet.
- •Safe weight loss is typically 0.5-1 kg (1-2 lbs) per week. Faster weight loss may not be sustainable.
- •Walking alone may not create a large enough calorie deficit for significant weight loss. Consider combining with dietary changes.
- •Consult a healthcare professional before starting any weight loss program, especially if you have health conditions.
Walking for Weight Loss
Walking is one of the most accessible and effective forms of exercise for weight loss. It's low-impact, requires no equipment, and can be done almost anywhere.
The Science
- 1 kg of fat = ~7,700 calories - This is the energy stored in body fat
- Walking burns ~60-80 kcal/km - Varies based on body weight
- Safe loss: 0.5-1 kg/week - Sustainable rate for long-term success
Common Questions
How many steps do I need to lose weight?
For weight loss, most people need 12,000-15,000 steps daily, combined with a healthy diet. The exact number depends on your current weight, goal, and timeframe. Use our calculator for a personalized recommendation.
Can I lose weight by walking alone?
Yes, but it's most effective when combined with a balanced diet. Walking creates a calorie deficit, but managing food intake accelerates results. Walking 10,000 steps burns about 400-500 calories.
How long does it take to see results?
With consistent walking and proper diet, you may notice changes in 2-3 weeks. Significant weight loss typically becomes visible after 4-6 weeks. Remember, sustainable weight loss is gradual.
Should I walk every day?
Walking 5-6 days per week with 1-2 rest days is ideal for most people. Rest days help prevent burnout and allow your body to recover. You can still do light activity on rest days.
Is brisk walking better for weight loss?
Yes, brisk walking (about 6 km/h) burns more calories per minute than leisurely walking. However, the total distance matters more than speed. Walk at a pace you can maintain consistently.
Track Your Weight Loss Journey
Download the Steps app to track your daily steps, monitor progress, and stay motivated on your weight loss journey.
Free on the App Store