If you're a little on the large side, even a 1km walk will burn a hundred calories if you can knock it off in 8 minutes.
The amount of calories required to walk 1 Km equals the weight in Kg (walker of 80 Kg will burn 80 Kcal/Km). Calorie burn depends on body weight, walking speed and time.
Since jogging isn't quite as intense, though, you'll need to do it for about 60 minutes at a speed of 5 mi (8.0 km) per hour to burn 500 calories. If you choose to walk at a more leisurely 3.5 mi (5.6 km) per hour, you'll burn 500 calories in roughly 90 minutes.
How many calories would you burn by walking 3km? It is estimated that walking 3km at an average pace is likely to burn around 154 calories for the average UK female, and around 185 calories for the average UK male.
Walking for 30 minutes at a brisk pace covers a distance of 2.0 to 2.5 km and burns about 125 calories (520 kiloJoules). This amount may not seem like much, but if you walked five days a week within one year you would burn over 32,000 calories which would burn off more than 5 kg of fat.
Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.
10,000+ Daily Steps
However, aiming for a higher number is beneficial because walking not only helps in burning calories but is also responsible for the following benefits: Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent. Walking eases joint pain.
On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
Walking for a mile which is about 1.6 km has the potential to burn almost 100 calories, depending on your body structure and weight. Walking regularly also helps reduce health risks. If you want to increase the intensity of your walks and burn more calories, you could walk on paths that have slopes or slight inclines.
According to the walking calorie calculator, a person weighing 187 lbs (85 kg) will burn approximately 64 calories walking 1 km at a speed of 3 miles per hour (a pace of 12:26 minutes per kilometer), while a person weighing 132 lbs (60 kg) will burn approximately 45 calories.
How far do I need to walk to lose weight? In the early stages you should aim for 6,000 steps a day, eventually progressing to a standard target of 10,000 to 12,000 steps which equates to closely 8-10km. For those who are walking to remain active and maintain their weight then 10,000 to 12,000 steps is recommended.
If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.
One of the main reasons why burning calories through exercise may still not result in weight loss is due to overexertion, or inflammation of your body. If you exercise too hard on a daily basis, there is an excess of inflammation in your body. All the added up inflammation makes you gain more weight than lose.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight.
To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least five days a week.2 However, walking for longer periods more vigorously can lead to better results.
"Since the human body is meant to move, one must walk at least 6K-10K steps per day, depending upon their fitness level," said Rachit Dua, a fitness expert. Can walking for an hour daily help you lose 2-3 kgs every month? Despite trying various diets and exercises, many of us struggle to lose weight.
Don't skip breakfast. This really is the most important meal of the day, even when you're trying to lose weight. Focus on eating lean protein (eggs or low-fat Greek yogurt) for breakfast as a way to jump-start your metabolism, stay fuller longer, and help you burn calories throughout the day. Veg out on veggies.