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Walking is an exercise that is accessible for many people and requires no special equipment. It not only contributes to weight loss but also provides other health perks.
Walking can aid weight loss and provide many other health benefits. However, compared with other forms of exercise, many people typically may not view walking as effective for weight loss.
This article explains how walking for 1 hour per day can help you lose weight. Here’s how to get started.
Calories burned walking
Walking’s simplicity makes it an appealing activity for many people — particularly those looking to burn extra calories.
The number of calories you burn walking depends on numerous factors, but your weight and walking speed play a key role. The average walking pace for adults is 3 mph (4.8 kph). The faster you walk and the more you weigh, the more calories you expend (1).
This table estimates the number of calories you can burn per hour based on your body weight and walking speed.
2.0 mph (3.2 kph) 3.0 mph (4.8 kph) 3.5 mph (5.6 kph) 4.0 mph (6.4 kph) 5.0 mph (8.0) kph)
120 lbs. (55 kg) 108 179 206 272 489
150 lbs. (68 kg) 136 224 258 340 612
180 lbs. (82 kg) 164 270 311 410 738
210 lbs. (95 kg) 190 314 361 476 857
240 lbs. (109 kg) 217 359 413 544 979
270 lbs. (123 kg) 244 404 465 612 1102
300 lbs. (136 kg) 272 449 517 680 1224
Other factors that influence the number of calories you burn include terrain, climate, and your age and sex (2Trusted Source).
Walking can help you lose weight
Walking 1 hour each day can help you burn calories and, in turn, lose weight.
If you’d like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly. Walking for 1 hour daily may help you meet that goal.
Additionally, many people tend to lose lean muscle mass when they lose weight. Walking can help you preserve lean muscle mass, which can help you maintain your weight loss results.
Factor in your diet
While walking can help you lose weight, it’s more effective when also following a calorie-restricted diet.
In a 12-week study, people with obesity restricted calories by 500–800 per day. One group walked 3 hours per week at 3.7 mph (6 kph), and the other group did not walk.
Both groups lost a significant amount of body weight, but those in the walking group lost, on average, about 4 pounds (1.8 kg) more than those who didn’t walk.
Whether you walk continuously or in shorter bursts might also influence weight loss.
In a 24-week study, women with excess weight or obesity restricted their calorie intake by 500–600 calories per day and either walked briskly for 50 minutes or did two 25-minute bouts per day. Those who did the two shorter workouts lost 3.7 pounds (1.7 kg) more than those who continuously walked for 50 minutes.
But other studies show no significant differences in weight loss between continuous and intermittent walking, so choose whichever routine works best for you.
Medically reviewed by
Micky Lal, MA, CSCS,RYT
Updated on August 16, 2022
