Walking can help you lose weight when combined with eating fewer calories. Aim to build up to at least 150 minutes of brisk walking a week (about 30 minutes, 5 days a week); for weight loss and keeping it off, many people benefit from 200 to 300 minutes a week. Walking is free, low-impact and easy to fit around work, which makes it one of the most sustainable forms of exercise.
How many calories does walking burn?
It depends on your weight, speed and terrain. As a rough guide, a 70 kg (154 lb) adult walking briskly burns around 250 to 300 calories an hour. Heavier people burn more. Walking alone rarely causes big weight loss; it works best alongside diet changes and helps maintain weight loss.
A 6-week walking plan for beginners
| Week | Plan |
|---|---|
| 1 | 15 minutes at a comfortable pace, 5 days |
| 2 | 20 minutes, 5 days; include 5 minutes brisk |
| 3 | 25 minutes, 5 days; 10 minutes brisk |
| 4 | 30 minutes brisk, 5 days |
| 5 | 35 minutes, 5 days; add one hilly route |
| 6 | 40–45 minutes, 5 days; add intervals (2 minutes fast, 2 minutes moderate) |
“Brisk” means you can talk but not sing.
Ways to burn more
- Walk uphill or on stairs
- Add intervals of faster walking
- Walk after meals to help blood sugar
- Carry a light backpack (avoid ankle weights)
- Increase daily steps: stairs, walking calls, parking further away
Diet still matters
- Don’t “reward” walks with large snacks
- Prioritise vegetables, protein and whole grains
- Cut sugary drinks
Staying safe
- Wear supportive shoes
- Be visible in the dark (reflective clothing)
- Stay hydrated
- Check with a doctor first if you have heart disease, chest pain on exertion or other serious conditions
Frequently asked questions
Is walking 10,000 steps enough to lose weight?
It can help if combined with a calorie deficit. Step count alone doesn’t guarantee weight loss.
Is it better to walk in the morning or evening?
The best time is the one you’ll stick with.
Related reading: Do you need 10,000 steps? · Intermittent fasting
Based on WHO physical activity guidelines. Updated 5 November 2026.