How Many Kilometers Should We Walk to Lose 5 Kilograms?

 How Many Kilometers Should We Walk to Lose 5 Kilograms?

Walking is one of the simplest and most accessible forms of exercise. It requires no special equipment, can be done almost anywhere, and provides significant health benefits. Among its many advantages, weight loss is a key motivator for many people to take up walking. But how much walking is needed to lose a specific amount of weight, such as 5 kilograms (kg)? To answer this, we need to understand the relationship between calories, walking, and weight loss.

Understanding Weight Loss

Weight loss occurs when the number of calories burned exceeds the number of calories consumed. This is known as a calorie deficit. One kilogram of body fat is roughly equivalent to 7,700 calories. Therefore, to lose 5 kg, a person would need to burn approximately 38,500 more calories than they consume.

This calorie deficit can be achieved through a combination of reduced calorie intake and increased physical activity, such as walking. For this discussion, we will assume that the person maintains their current calorie intake and aims to achieve weight loss through walking alone.

Calories Burned While Walking

The number of calories burned during walking depends on several factors:

Body weight: Heavier people burn more calories while walking.

Walking speed: Faster walking burns more calories.

Duration and distance: More time and distance increase the calorie burn.

Terrain and incline: Walking uphill or on uneven terrain requires more effort.

On average, a person weighing 70 kg (about 154 pounds) burns approximately 50-70 calories per kilometer walked at a moderate pace (around 5 km/h). Heavier individuals may burn more, while lighter individuals may burn less.

Let’s assume a moderate estimate of 60 calories burned per kilometer for a 70 kg person.

Calculating Kilometers to Burn 5 Kilograms

As mentioned earlier, losing 1 kg requires a deficit of about 7,700 calories. Therefore:

To lose 5 kg, the total calorie deficit needed is:

5 kg × 7,700 calories = 38,500 calories.

If the person burns 60 calories per kilometer, the number of kilometers required to burn 38,500 calories is:

38,500 ÷ 60 = 641.67 kilometers.

So, to lose 5 kg by walking alone, a person weighing around 70 kg would need to walk approximately 642 kilometers.

How Long Would This Take?

If a person walks 5 kilometers per day:

642 ÷ 5 = approximately 129 days (or about 4.3 months).

If they increase the distance to 10 kilometers per day:

642 ÷ 10 = approximately 64 days (a little over 2 months).

This estimate assumes that the person’s diet remains unchanged and that all the weight loss is achieved through walking.

Adjustments Based on Weight

Body weight significantly affects calorie expenditure. For example:

A person weighing 90 kg may burn about 75-85 calories per kilometer.

A person weighing 60 kg may burn around 45-55 calories per kilometer.

As seen, heavier individuals may need fewer kilometers to achieve the same weight loss due to higher calorie burn per kilometer.

Combining Diet and Walking

While walking alone can be effective, combining it with dietary changes can speed up the process and make it more manageable. For example:

Reducing daily calorie intake by 250 calories

Walking to burn an additional 250 calories per day

This combined 500-calorie deficit per day would result in 0.5 kg of weight loss per week (since 500 × 7 = 3,500 calories). In this case, losing 5 kg would take approximately 10 weeks or 2.5 months, and you would need to walk fewer kilometers because part of the calorie deficit comes from reduced food intake.

Tips to Maximize Weight Loss from Walking

Walk briskly: Walking faster (around 6-7 km/h) burns more calories than a slow stroll.

Use inclines: Walking uphill or on a treadmill with an incline increases intensity and calorie burn.

Increase distance gradually: Start with shorter walks and build up to longer distances to avoid injury.

Add resistance: Carrying light hand weights or wearing a weighted vest can increase the challenge.

Stay consistent: Regular daily walking is more effective than occasional long walks.

Track your progress: Using a pedometer or fitness tracker helps you stay accountable and motivated.

Pair with healthy eating: Combining walking with a balanced diet enhances weight loss and overall health.

Other Health Benefits of Walking

In addition to weight loss, walking offers many other health benefits:

Improves cardiovascular health

Lowers blood pressure and cholesterol

Enhances mood and reduces stress

Strengthens bones and muscles

Helps manage blood sugar levels

Boosts energy and reduces fatigue

Because of these benefits, walking is not just a tool for weight loss but a sustainable lifestyle choice for long-term health and wellness.

Final Thoughts

While walking 642 kilometers to lose 5 kg may sound daunting, it’s important to remember that the journey is cumulative. Small, consistent efforts—such as walking 5 to 10 kilometers a day—can lead to significant results over time. Weight loss is not a race; it’s a gradual process that requires patience, dedication, and lifestyle changes. By incorporating regular walking into your routine, possibly paired with mindful eating habits, you can achieve your weight loss goals while also improving your overall physical and mental health.