How Much Walking is Needed to Reduce 1 Kg of Body Weight?

Here we will calculate the amount of walk required for weight loss, specifically focusing on how much walking is needed to lose 1 kg of body weight, so that everybody can calculate it for themselves.

Walking is a simple, accessible and highly effective form of exercise that contribute to weight loss. By regular walking in our daily routine, we can create a calorie deficit and gradually shed that unwanted weight. However, the exact amount of walking required to lose 1 kg of body weight can vary depending on individual metabolism, walking intensity and overall calorie intake.

How many calories are burned during walking?

The number of calories burned during walking depends on following factors:

1. Walking Speed: The faster you walk, the more calories you’ll burn. Brisk walking (4-5 km/hour) can burn around 300-400 calories per hour, while a more leisurely pace (2-3 km/hour) may burn around 200-300 calories per hour.
2. Body Weight: Heavier individuals tend to burn more calories per minute of walking compared to lighter individuals, as they require more energy to move their body.
3. Terrain and Incline: Walking uphill or on uneven terrain can burn more calories, as it requires more effort from the muscles.
4. Walking Duration: The longer you walk, the more calories you’ll burn. A 30-minute walk can burn around 150-300 calories, depending on the factors mentioned above.

How many calories are in 1 Kg of body weight?

1 Kg = 1,000 grams,

1 gm of body fat contains 9 calories,

Therefore, the number of calories in 1 kg of body weight is 9,000 calories (1000 x 9).

Calculating the calorie deficit needed to lose 1 Kg of body weight

To lose 1 kg of body weight, you need to create a calorie deficit of 7,700 calories. Let’s break down the calculation:

As we know, 1 kg of body weight = 1,000 grams.

1 gm of body fat = 9 calories. Therefore, 1 kg of body weight = 9,000 calories.

Suppose 1,300 calories is the average daily calorie intake for weight maintenance.

To lose 1 kg of body weight, you need to create a calorie deficit of 7,700 calories (9,000 calories – 1,300 calories, which is the average daily calorie intake for weight maintenance).

How long does it take to lose 1 Kg through walking?

The amount of walking needed to create a calorie deficit for weight loss depends on your current weight, walking speed and the duration of your walks.

Let’s assume a scenario where you weigh 70 kg and your daily calorie maintenance is around 2,000 calories. To lose 1 kg of body weight, you would need to create a calorie deficit of 7,700 calories.

If you were to walk at a moderate pace (4 km/hour) for 60 minutes per day, you could burn approximately 300 calories per session. Over the course of a week (7 days), this would result in a calorie deficit of 2,100 calories (300 calories x 7 days).

To achieve the remaining 5,600 calorie deficit (7,700 calories – 2,100 calories), you would need to continue walking for an additional 18-19 days (5,600 calories / 300 calories per day).

Therefore, to lose 1 kg of body weight through walking alone, you would need to walk for approximately 25-26 days, or around 4 weeks, at a moderate pace for 60 minutes per day.

How to calculate the calories burned while walking?

To calculate the number of calories burned during walking, use the following formula:

Calories burned per minute = (Body weight in kg x 0.0175 x Metabolic Equivalent of Task (MET)) / 60

The MET value for walking varies depending on the intensity:

• Slow walking (2-3 kmph): MET = 3.0
• Moderate walking (4-5 kmph): MET = 4.0
• Brisk walking (> 5 kmph): MET = 5.0

Let’s use the example of a 70 kg individual walking at a moderate pace (4 kmph):

Calories burned per minute = (70 kg x 0.0175 x 4.0) / 60 Calories burned per minute = 4.9 calories

If this individual walks for 60 minutes, they would burn approximately 294 calories (4.9 calories/minute x 60 minutes).

Therefore, as mentioned earlier, to lose 1 kg of body weight, you need to create a calorie deficit of 7,700 calories. Assuming a moderate-intensity walking routine (4 kmph for 60 minutes per day), it would take approximately 25-26 days to achieve this deficit.

However, it’s important to note that this is an estimate and can vary depending on individual factors. Some people may lose weight faster or slower, depending on their metabolism, overall calorie intake and other physical activity levels.

Remember, consistency and patience are key when it comes to sustainable weight loss through walking. By following a well-structured plan and including walk as a part of your lifestyle, you can successfully lose 1 kg of body weight and improve your overall health.

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