Calories Burned by Steps
Calories burned depend on weight, pace, and terrain. These estimates are for a 155-lb person walking at moderate pace (3-3.5 mph).
| Daily Steps | Distance | Calories Burned | Walking Time |
|---|---|---|---|
| 5,000 steps | ~2.5 mi | 200-250 cal | 45-50 min |
| 7,500 steps | ~3.5 mi | 300-375 cal | 65-75 min |
| 10,000 steps★ Target | ~5 mi | 400-500 cal | 90-100 min |
| 12,500 steps | ~6 mi | 500-625 cal | 110-120 min |
| 15,000 steps | ~7.5 mi | 600-750 cal | 130-150 min |
Use our calories burned calculator for personalized estimates based on your weight.
7-Day Walking Plan for Weight Loss
A balanced weekly routine that totals ~22,000 steps and ~150 minutes of activity. Adjust based on your fitness level.
Start the week strong
Hills burn 50% more calories
Recovery day
Alternate fast/slow 2 min each
Push pace slightly
Explore somewhere new
Active recovery
Weekly Total: ~22,000 steps | ~175 active minutes | ~900-1,100 calories burned
6 Tips to Maximize Weight Loss from Walking
Walk Before Meals
A 15-minute walk before eating reduces appetite and blood sugar response. You'll naturally eat less and store less fat.
Add Inclines
Walking uphill burns 50% more calories than flat ground. Use stairs, hills, or treadmill incline settings.
Try Fasted Morning Walks
Walking before breakfast may increase fat burning. Your body uses stored fat when glycogen is depleted.
Use Walking Poles
Nordic walking engages upper body muscles, turning a lower-body exercise into full-body workout.
Walk After Dinner
A post-meal walk improves digestion and blood sugar control. Even 10 minutes helps.
Increase Pace Gradually
Speed walking (4+ mph) burns significantly more calories. Work up to 100+ steps per minute.
Common Walking for Weight Loss Mistakes
Fix: Aim for 100+ steps per minute for at least half your walk
Fix: Walking creates a deficit, but eating more cancels it out
Fix: Add 2x/week weights to maintain muscle while losing fat
Fix: Vary terrain, distance, and intensity to avoid plateaus
Fix: Sustainable loss is 1-2 lbs/week. Give it 4-8 weeks.
Fix: You should be slightly breathless but able to talk
Run a Weight Loss Step Challenge at Work
Help your team lose weight together with a workplace step challenge. WeMove makes it easy to set up team competitions, track progress, and keep everyone motivated.
Frequently Asked Questions
How many steps a day to lose weight?
For weight loss, aim for 10,000-12,000 steps daily, which creates a calorie deficit of 300-500 calories. Combined with a modest calorie reduction (300-500 fewer calories eaten), this creates the 500-1000 calorie daily deficit needed to lose 1-2 pounds per week. Start where you are and add 1,000 steps weekly until you reach your goal.
Can you lose belly fat by walking?
Yes! Walking is effective for reducing visceral fat (belly fat). Studies show regular walking reduces waist circumference even without dietary changes. Walking at moderate-to-brisk pace for 30-60 minutes most days specifically targets abdominal fat. However, you can't spot-reduce—walking reduces overall body fat, which includes belly fat.
Is walking better than running for weight loss?
Running burns more calories per minute, but walking is more sustainable for most people. Walking has lower injury risk, can be done daily, and creates less hunger afterward (runners often overeat post-run). For long-term weight loss, consistency matters more than intensity—and most people can walk every day.
How long should I walk to lose weight?
For weight loss, aim for at least 30-60 minutes of walking most days. The CDC recommends 150-300 minutes of moderate activity weekly for weight loss. Breaking this into daily 30-45 minute walks is most practical. Longer weekend walks (60-90 min) can boost weekly totals.
What is the best time to walk for weight loss?
Morning fasted walks may burn slightly more fat, but the best time is whenever you'll actually do it consistently. Post-meal walks (especially after dinner) help with blood sugar control. The calorie burn is the same regardless of time—consistency is what matters most.
How fast should I walk to lose weight?
Aim for a brisk pace of 3-4 mph (100-130 steps per minute). You should be slightly breathless but able to hold a conversation. This 'moderate intensity' zone maximizes fat burning. Slow strolling (<2.5 mph) burns fewer calories; very fast walking (>4.5 mph) shifts to carb burning.
Will I lose weight walking 30 minutes a day?
Yes, if you maintain a calorie deficit. A 30-minute brisk walk burns 150-200 calories. Over a month, that's 4,500-6,000 extra calories burned—potentially 1-2 pounds lost from walking alone. Combine with modest dietary changes for faster results.
How much weight can I lose in a month by walking?
Realistically, 4-8 pounds per month through walking combined with diet. Walking alone (without dietary changes) typically yields 1-2 pounds monthly. Adding 10,000 daily steps while eating 300-500 fewer calories can result in 1.5-2 pounds lost per week, or 6-8 pounds monthly.
Related Tools & Guides
Daily Steps Calculator
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10,000 Steps Calories
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Walking Calorie Calculator
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How Phone Step Counters Work
Understand tracking accuracy
Join a Step Challenge
Get motivated with team competitions
Walking Science Hub
Research on walking and health