Walking is one of the simplest and most effective exercises for weight loss. It's low-impact, doesn't require equipment and can easily be incorporated into daily life. This widely appreciated and recommended activity provides numerous benefits including weight loss, improved cardiovascular health, increased energy levels and enhanced mental well-being. Regular walking also boosts metabolism, strengthens bones and reduces the risk of chronic diseases, promoting overall health and longevity. Many people turn to walking as a weight loss strategy but often wonder about kilometres that one must walk to see noticeable weight loss results?

In a conversation with Jagran English, Dr. Aashish Chaudhry, Managing Director, Aakash Healthcare gave insights on how many kilometres are ideal to lose weight.

How many kilometres are ideal for weight loss?

1. Basic Calculation: Calories Burned While Walking
On average- A person weighing around 70 kg (154 lbs) burns about 50–70 calories per kilometer walked at a moderate pace.

To lose 0.5 kg (1 pound) of body weight, you need to burn roughly 3,500 calories. So, to burn 3,500 calories, you’d need to walk around 50–70 kilometers, depending on your weight, speed and intensity.

2. Recommended Daily Target

To lose weight effectively and safely, aim to walk around 5 to 7 kilometers per day (which is about 7,000 to 10,000 steps). This can help you burn 200 to 400 calories daily through walking alone.

3. Combine Walking With Healthy Eating

Walking alone might not give fast results if your diet is not controlled. A calorie deficit (burning more calories than you consume) is key. Combine regular walking with a balanced, calorie-conscious diet for best results.

4. Gradually Increase Distance And Intensity

If you're just starting out, begin with 2–3 km per day and build up. Increase speed or include uphill walking to burn more calories in the same time.

5. Consistency Is Key

Walk at least 5 days a week. Track your steps with a fitness tracker or mobile app to stay motivated.

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