Estimate how long you need to walk to burn a target number of calories, and how that translates into kilometres and steps.
Educational use only. This calculator is a general-purpose tool and does not replace medical advice. If a result surprises you or you have an underlying condition, consult a clinician before acting on it.
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Walking is the most underrated weight-loss tool. It is easy on joints, requires no equipment, scales with fitness, and the calories add up steadily when you do it consistently. Calories burned per minute depend mostly on your bodyweight (more mass takes more energy to move) and pace (faster walking uses more calories per minute).
The calculator uses standard MET (metabolic equivalent) values for three common paces: slow (3.5 km/h), brisk (5 km/h), and power walk (6.5 km/h). Multiply MET by your weight in kg to get calories burned per hour, then scale to your target burn.
A typical adult burns around 250–350 calories per hour of brisk walking. To create the 500-calorie deficit needed for half a kilogram of weekly fat loss, you would need roughly 90 minutes of brisk walking per day — or you can pair a shorter walk with a small reduction in food intake.
Calorie burn varies with terrain, temperature, individual efficiency and many small factors. The estimate is typically within 15% — close enough for planning, too rough for precise medical use.
Yes — combined with sensible eating. Walking 8,000–10,000 steps a day produces meaningful weight loss for most people, especially if it replaces inactive time rather than running existing routines.
Roughly 0.04–0.05 calories per step for an average-sized adult walking at a brisk pace. The calculator translates the calorie target into both km and steps for convenience.
The Walk to Lose Weight Calculator lives alongside BMI Calculator, Body Fat Percentage Calculator, Ideal Weight Calculator on the Health & Fitness page. That landing page collects every health & fitness tool Dailiyo publishes, plus the editorial notes on formula sources, review cadence and how each result should (and should not) be interpreted. If a related health & fitness calculation isn't yet in the collection and you'd like to see it, drop a line via the contact page — the editorial team reviews every request and prioritises tools that come up most often in reader questions.