Walking To Lose Weight Chart: Kg & Lbs (How Much Walking per BMI)

Since walking is the most common form of exercise and great for both overall health and reaching weight loss goals, we have created a walking to lose weight chart (kg and km) and another chart for miles and lbs depending on what measurement system you’re familiar with.

The full chart can be seen below since the image above is just a preview. 

Whether you’re just beginning or a seasoned walker, we’ll delve into details such as step tracking vs miles walked, the metabolic rate of tasks for walking, how much walking per BMI, and much more.

On top of providing charts in the metric and customary units, we’ve created a few other charts to show long term weight loss potential, calories burned, and approximate time and distance needed to reach your goals.

How Much Should I Walk To Lose Weight? How Much Walking To Lose Weight?

Source: ID 5598375 from Pixabay⁶

The question many avid walkers or those starting a weight loss journey may want answered is: how much should I walk to lose weight? How much walking to lose weight is variable dependent upon many factors including one’s starting weight, activity levels, pace, and much more but we’ll get into that further on.

We’ll also give helpful charts, actionable steps to take for increasing weight loss and calorie burning, as well as fun tips to make walking more enjoyable.

Walking is part of the 3 steps to lose weight and can be done by a vast majority of the population, as it doesn’t require a certain speed or intensity and can be done at one’s own pace; so long as someone is capable of walking, they can adjust the pace, distance, and intensity to their needs and preferences.

For example, those curious can you lose weight by walking 2 miles a day, trying to lose weight walking 3 miles a day, and those training for endurance who walk 5-10 miles a day or more can all reap countless health benefits from walking. The beauty of walking is its versatility to meet various fitness goals and that it can be adaptable to most.

For a more organized approach to walking for weight loss, charts like the one below can be used to reach walking and weight loss benchmarks. Feel free to create your own version based on ability, endurance, and pace, but this is a sample walking to lose weight chart and we’ve provided both kg and km and a separate chart for lbs and miles.

Walking Benchmarks for Weight Loss (Steps, Distance, Time, Calories Burned & Weight Lost in Kgs & Pounds)

For this walking to lose weight chart, we’ve calculated the correlation between miles walked, steps taken, calories burned, hours spent, and how much weight can be lost each week given the amount of walking put in.

Note that the steps taken are by the thousands and that significant weight can be lost over time following any of these step goals, but that the more steps taken, of course the more calories that will be burned–meaning greater weight loss overall.

Next, we have our walking to lose weight chart offered in kg and kilometers for those who are more familiar with the metric system.¹

While these walking goals could be achieved by walking greater distances just a few times each week, we recommend walking daily not only to build more consistent habits, but also so that weekly goals can more easily be met by distributing walking over each day.

Understanding How Many Calories Walking Burns: Metabolic Energy of Task (MET) for Walking

The metabolic energy of task (MET)–also called metabolic equivalent of task–can help us understand how much energy is used (calories burned) in various cardio and aerobic activities. The metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity are defined as the quantity of oxygen consumed while simply resting or sitting.²

The mathematical calculation for this is 3.5 ml of O2 per kg of body weight multiplied by minutes, and gives insight into the energy cost of various types of physical activity in contrast to resting.

To gain a better understanding of METs, it’s important to know that they can range from 1-9; the energy one uses while resting is considered 1 MET and the more intense the physical activity or exertion, the higher the MET. The ranges with examples of each follow:

Calories Burned Walking Calculator

Those who’ve tried various weight loss diets might be familiar with tracking calories, but calories burned walking calculators can be another great tool when walking to lose weight. In addition to assessing kg or pounds on a walking to lose weight chart, a calories burned walking calculator can also be useful in providing fairly accurate calculations that translate to overall weight loss.

The first calculator is set at an MET value of 3 which is a leisurely pace and approximately 3 miles per hour. Simply enter in your weight and the amount of time walked:

This next calculator is for those or prefer to power walk and is set at an MET of 4.5, although older adults may reach an MET more around 6 at this pace: 

How Much Walking Is Needed To Lose 1 Pound of Fat?

Source: Ingo Jakubke from Pixabay⁷

Although this can vary somewhat depending on one’s stride, pace, and other variables, the average answer for how much walking is needed to lose 1 pound of fat or kilograms can be determined by figuring out how many calories are burned per unit of time or distance while walking.

Take a look at the following table with the assumption of a fairly leisurely walking pace and an average stride, which equates to about 2,000 steps per mile or 1,222 steps per kilometer walked.

How To Burn More Calories While Walking

If unsatisfied with the calories burned while walking leisurely (from the walking weight loss chart above) and contemplating how to burn more calories while walking, rest assured that you can expedite weight loss by incorporating other challenges into your walking routines.

Those eager to figure out how to get skinny fast by walking can try integrating one or more of the following into their walks:

Walk on an incline: Far more muscles will be worked (and worked harder) when the body has to keep itself balanced and stabilized on an incline (or decline), therefore providing not only a more strenuous workout, but also raising the METs and burning more calories, allowing you to reach your weight loss goal sooner. However, this can be hard on those with previous knee pain or injuries.

Stay hydrated: Being sure to hydrate is vital whether exercising or not, but those on a walking weight loss plan should be especially careful to follow these weight loss rules which include hydrating before, during, and after walks to ensure healthy muscles and organs.

Stretch: Stretching is key to injury prevention; pulling a muscle can set someone back drastically in their fitness goals, so be sure to loosen up those muscles before and after a walk.

Track steps: The efficacy of wearable activity tracking technology as part of a weight loss program is very promising, with results showing that those who wear activity trackers are more successful in hitting their step goals, burning more calories, and losing more weight overall–at least in short term 6 month weight loss programs.³ Interestingly, younger adults who track steps versus those who don’t have little to no difference in weight loss, but middle aged and older adults have greater success with step tracking to meet their walking weight loss goals.

Use ankle or wrist weights: The added muscle exertion needed to move some extra weight whether it be 2 lb or 5 lb ankle weights helps burn more calories and makes walking for weight loss a greater challenge.

Pick up the pace: Lastly, a simple and effective way to exponentially increase calories burned through walking is to pick up the pace. While running or jogging obviously burn more, even upping the pace from leisurely to light or moderate exertion can burn far more calories.

Factors That Influence How Much Weight Can Be Lost Through Walking

Factors that can make weight loss through walking vary from person to person include any preexisting health conditions that may lower their walking speed or mobility, starting weight, previous activity levels, as well as how frequently one walks and the distance and exertion they put in.

How Much To Walk According to BMI

There is no standard amount of walking a person should do in relation to their body mass index rating (BMI) since–due to the factors mentioned above–everyone has a different starting point and varying levels of mobility. However, we can give some general ranges of how much to walk according to BMI and explain why this can be more helpful than simply going by the number on the scale.

BMI classification percentile and cut off points provide ranges or generalized levels of health based on a person’s height and weight, ranging from underweight to severely obese.⁴

An assessment of healthy lifestyles in relation to BMI found that a healthy BMI in the 18-25 window was more common in those with better education, including those who were still students.⁵ Interestingly, those with lower BMIs did not smoke but did consume alcohol occasionally, whereas the higher BMI group consisted of many former smokers who avoided alcohol completely.

Gender, lifestyle, and habits also had some impact but age did not seem to play much of a factor in these differences. These factors, as well as the scale’s inability to determine one’s height make BMI much more accurate for general health assessments.

Very generic guidelines based on an able-bodied person call for an average goal of 5 miles or 8 kilometers per day (about 10,000 steps), which can be split up into segments instead of done all at once, but it’s advised to do at least 30 minutes of walking at a time for the best cardiovascular health benefits.

Those who are just starting in their weight loss journeys or who are used to leading mostly sedentary lifestyles will likely need to build up to this benchmark and should start with a goal of 2,500 to 5,000 steps per day to begin and incrementally increase their walking over time. Those who might be more avid fitness enthusiasts and have no issue completing the 5 miles per day could try increasing the level of intensity by jogging or running, or continue walking but at an incline or with weights.

Health Benefits of Walking Regularly

Source: MabelAmber from Pixabay⁸

Health benefits of walking regularly abound, and even in a daily brisk 3 miles walk, calories are burned and weight is lost over time. In addition to weight loss, other benefits to one’s mental and physical health can be attained through walking and even reciting affirmations for dream body can align one’s mindset with their fitness goals.

Some of the benefits of making walking a habit include:

• Stronger Muscles
• Improved Cardiovascular Health
• Release of Endorphins
• Greater Mental Clarity
• Reduced Depression & Anxiety
• Improved Endurance
• Greater Lung Capacity
• Increased Metabolism
• Expedited Weight Loss
• Toned Body
• Boosted Confidence

How To Achieve Long Term, Sustainable Weight Loss Through Walking

Someone just beginning their weight loss journey through walking may be ruminating on how long does it take to get a perfect body; although no type or amount of exercise can provide a perfect dream body overnight, long term, sustainable weight loss through walking is entirely possible. Some actions we recommend are:

• Use the calories burned walking calculator for each walk
• Determine walking goals based on ability, previous activity level, and BMI
• Remember to adjust walking goals as fitness levels and BMI change
• Reference our walking to lose weight chart (kg or lbs)
• Recruit a friend, family member, or colleague to be an accountability partner
• Don’t get discouraged if or when you hit a weight loss plateau
• Change up your routine often to keep it interesting (i.e. walk a new route)
• Be consistent

How Quickly Can I Lose Weight From Walking?

It can be easy to get frustrated if weight loss has slowed and to wonder why am I only losing a pound a week, but the 1-2 lbs of weight loss per week goal is not always realistic or even applicable because it doesn’t factor in one’s starting weight, body fat composition, or other relevant factors.

Instead, those questioning how quickly can I lose weight from walking may be better off aiming for sustainable weight loss instead of rapid weight loss as slow, steady fat loss is proven time and again to stay off.

Although combining a dynamic and challenging walking routine with one of many trending diets can speed up weight loss, 1% of one’s total body weight being cut each week is a great goal and is more reasonable than dropping weight drastically.

How Much Weight Can I Lose in a Year? (Long Term Walking To Lose Weight Chart–Lbs)

We’ve created a walking to lose weight chart (lbs) that shows how many steps and miles must be walked and how much time spent to achieve a pound of weight loss per week consistently for a year, with the assumption of a fairly leisurely pace (18 minutes per mile).

How Much Weight Can I Lose in a Year? (Long Term Walking To Lose Weight Chart–Kgs)

Similar to the one above, the only difference is that this walking to lose weight chart gives kg and km metrics instead of miles and pounds.

Walking can be beneficial in reaching weight loss targets and helping one become more healthy overall. By using our tools such as a calories burned calculator and our walking to lose weight chart (kg or lbs), one can better plan and track their progress to achieve their goal weight faster.

Frequently Asked Questions