When it comes to weight loss, various exercises often come to mind—high-intensity interval training, weightlifting, or even yoga. But what about walking? Is the simple act of placing one foot in front of the other effective for weight loss?

How much do I need to walk a day to lose weight?

Walking is a low-impact exercise that can be easily incorporated into anyone’s routine, no matter their fitness level. On average, walking burns about 100 calories per mile for a person weighing around 155 pounds. To lose a pound of pure fat, you need to burn about 3,500 calories. Hence, if you were to rely solely on walking, you would need to walk 35 miles to lose one pound of fat. However, this doesn’t factor in the additional calories you burn from your daily activities or the metabolic benefits of increased muscle tone from regular walking.

Also, keep in mind that the scale can be deceiving, because it does not care if the weight loss is muscle, fat, water, etc… So, if you lose one pound of pure fat, it may very well translate into 2-3 pounds on the scale! I do not usually recommend relying too much on the scale. It is just one tool, but you should also focus on how clothes fit you (especially those tight jeans!).

If you are also doing any kind of weight resistance, you may also be putting on lean muscle (which is great!), but that can also add weight to the scale, which will be deceiving to you. Replacing fat with lean muscle will help you increase your metabolism and get more lean, so don’t get discouraged if the scale doesn’t move as fast as you want.

As a general rule: if you’re aiming to lose one pound of fat a week through walking, you’d need to create a daily deficit of 500 calories. This means walking around 5 miles every day, combined with a balanced diet and other physical activities.

To figure out how many calories you should be eating approximately, please use the info below… Remember it’s calories in and calories out, so if you’re doing any exercise, this is a bonus that helps you lose weight. Just make sure you are not eating more calories than you’re burning!

The daily caloric needs of men and women vary based on age, weight, height, activity level, and overall health. However, there are general guidelines for average caloric intake based on sedentary, moderately active, and active lifestyles.

Here are the general estimated daily caloric needs:

For Men:

  • Sedentary: 2,000 to 2,400 calories
  • Moderately active: 2,200 to 2,800 calories
  • Active: 2,400 to 3,000 calories

For Women:

  • Sedentary: 1,600 to 2,000 calories
  • Moderately active: 1,800 to 2,200 calories
  • Active: 2,000 to 2,400 calories

Lifestyle Descriptions:

  • Sedentary: Only minimal physical activity, equivalent to the routine movements of day-to-day living.
  • Moderately active: Daily activities plus physical activity equivalent to walking 1.5 to 3 miles at a pace of 3 to 4 miles per hour.
  • Active: Daily activities plus physical activity equivalent to walking more than 3 miles per day at the same pace.

It’s important to note that these are general guidelines, and individual needs can vary. Factors such as muscle mass, specific health goals (e.g., weight loss, muscle building), metabolic health, and specific health conditions can influence one’s caloric needs.

For a more accurate assessment, it’s advisable to consult with a nutritionist or use detailed online calculators that take into account more personal details.

Can you lose belly fat by walking?

Belly fat, also known as visceral fat, is a concern for many due to its association with various health issues. Walking can indeed help reduce belly fat, but it’s essential to note that spot reduction (losing fat from a specific area) isn’t truly possible. When you lose weight, fat reduction occurs throughout the body.

Walking helps boost metabolism and burns calories, contributing to an overall calorie deficit, which in turn can lead to fat loss, including belly fat. Combining walking with a balanced diet and strength training can accelerate the belly fat loss process.

How to lose 2 pounds a week by walking?

To lose 2 pounds of fat a week, you need to create a weekly calorie deficit of 7,000 calories or a daily deficit of 1,000 calories. This is quite ambitious but can be achievable with commitment. Walking for about 10 miles every day would help you achieve this calorie deficit, assuming you maintain your current diet.

However, it’s essential to ensure that this aggressive goal doesn’t lead to overexertion or injury. It would be wise to consult with a fitness professional or a doctor before embarking on such an intensive routine.

Speaking of potential injuries, if you experience any ankle discomfort while increasing your walking regimen, be sure to check out our ankle healing system, HEM Ankle Rehab. Walking is a repetitive activity, and issues can sometimes arise. To understand more about ankle discomfort, this post on why is my ankle hurting? can provide some insight.

Will walking 2 miles a day help lose belly fat?

Okay, so based off the numbers above, walking 2 miles a day can be a great starting point for those new to regular exercise and it will help you lose fat, but it will just take a little longer. Burning an additional 200-250 calories daily, combined with dietary adjustments, can lead to a gradual weight loss, including some reduction in belly fat. While walking 2 miles daily may not lead to rapid weight loss, the consistency will contribute to overall health benefits and promote muscle tone and endurance.

Is it realistic to lose 5 pounds a month?

Absolutely. Losing 5 pounds in a month translates to a deficit of 17,500 calories over 30 days or roughly 580 calories per day. This goal is both realistic and healthy, as experts often recommend losing 1 to 2 pounds per week. If you’re walking about 5 miles a day and burning an extra 500-600 calories a day, you should definitely be able to hit your goal! Just keep a healthy diet too! It doesn’t help to eat an extra 600 calories a day!!

Can I lose weight by walking 30 minutes everyday?

Certainly! A 30-minute walk can burn between 100 to 200 calories based on your pace and weight. Consistently walking 30 minutes every day can lead to a calorie deficit, contributing to weight loss over time. This consistency not only aids in weight loss but also promotes cardiovascular health and enhances mood due to the release of endorphins. Again, this may not be a drastic way to lose weight, but it does work, especially over the long-term.


Walking is an underrated yet effective means of weight loss. Its benefits go beyond just burning calories, including improved cardiovascular health, better mental well-being, and decreased risks of chronic diseases. Like any fitness routine, it’s essential to listen to your body and adjust your regimen accordingly.

If you’re serious about incorporating walking into your fitness routine and wish to avoid potential hitches, consider trying the FREE TRIAL of HEM Ankle Rehab. This program will provide guidance on ensuring that your ankles remain in optimal condition, letting you walk your way to weight loss without setbacks.

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