Walking Weight Loss Calculator
Estimate how much weight you can lose by walking daily. Set your speed, time, and weight goal to create a simple, effective fat-loss plan.
How Walking Helps With Weight Loss
Walking is one of the most underrated yet highly effective ways to lose weight. It is low-impact, easy to start, requires no equipment, and can be done anywhere. Walking burns calories, boosts your metabolism, improves mood, and contributes to a daily calorie deficit when done consistently over time.
How This Calculator Works
This tool calculates how many calories you burn during a daily walking session based on your weight and speed. Using the estimated energy cost (MET), it predicts how long it will take you to lose a specific amount of weight. This calculator assumes a general conversion of 3,500 calories = 1 pound of body fat.
Estimated Calories Burned Per Mile
| Weight (lbs) | Calories/mile (3.0 mph) |
|---|---|
| 120 | 65 |
| 150 | 80 |
| 180 | 96 |
| 210 | 112 |
| 250 | 133 |
Walking Speed & MET Table
- 2.5 mph – MET 2.8
- 3.0 mph – MET 3.3
- 3.5 mph – MET 3.8
- 4.0 mph – MET 4.3
- 4.5 mph – MET 5.0
How to Use the Results
The results show:
- Calories burned per day walking at your chosen speed
- Total calories to lose your goal weight
- Estimated time (in weeks) based on daily walking
While the numbers are based on walking alone, you can combine walking with diet adjustments to accelerate progress.
FAQ: Walking for Weight Loss
Is walking enough to lose weight?
Yes. If you maintain a calorie deficit through walking and/or diet, your body will burn stored fat over time.
How many steps should I walk to lose weight?
Many experts recommend 8,000–12,000 steps per day for weight loss. However, total duration (e.g. 45–60 min/day) may be more important than step count alone.
How fast should I walk to burn fat?
Moderate to brisk speeds (3.0–4.0 mph) are ideal. You should be slightly breathless but able to hold a conversation.
Should I walk every day?
Yes—walking daily is safe for most people and improves both fat loss and general health. Rest if you feel overworked or sore.
Conclusion
Walking consistently is a powerful and sustainable way to lose weight. It builds healthy habits, requires no gym membership, and fits any lifestyle. Use this calculator to visualize your long-term plan, stay accountable, and take one step closer to your goal—literally.