Walking Weight Loss Calculator
Walking 10,000 steps a day burns enough extra energy to lose roughly 3.2 lb (1.4 kg) a month for a 180 lb person, without changing what you eat.
In 12 weeks you could lose about
8.2lb3.7kg
0.7 lb0.3 kg per week
- Extra calories per walking day
- 343 kcal
- Extra calories per week
- 2,401 kcal
- Walking time per day
- 1 h 28 min
- Distance per day
- 4.38 mi · 7.05 km
To lose 10.0 lb4.5 kg in the same time:
12,100 steps a day
Walking weight loss chart
| Steps a day | 150 lb | 180 lb | 210 lb | 240 lb | 270 lb |
|---|---|---|---|---|---|
| 5,000 | 1.3 | 1.6 | 1.8 | 2.1 | 2.4 |
| 7,500 | 2.0 | 2.4 | 2.8 | 3.2 | 3.6 |
| 10,000 | 2.6 | 3.2 | 3.7 | 4.2 | 4.7 |
| 12,500 | 3.3 | 4.0 | 4.6 | 5.3 | 5.9 |
| 15,000 | 4.0 | 4.7 | 5.5 | 6.3 | 7.1 |
| 20,000 | 5.3 | 6.3 | 7.4 | 8.4 | 9.5 |