Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Walking is one of the simplest ways to move your body and burn calories, but how long do you actually need to walk to lose 1kg? Research shows that even moderate walking can support weight management, improve metabolism, and enhance overall health. How quickly you see results depends on several factors, including your pace, body weight, terrain, and how consistently you stick to a routine.
While it’s easy to think that simply putting one foot in front of the other is enough, the reality is that the duration, intensity, and frequency of your walks all play a role in how many calories you burn. Understanding these details can help you set realistic expectations and stay on track as you work towards your goal.
Yes, walking is a surprisingly effective way to support weight management. Studies show that even small increases in daily steps can lead to measurable weight loss over time. For instance, a 2008 study found that participants in pedometer-based walking programmes lost around 1?kg on average without changing their diet at all. Another study in 2022 showed that overweight and obese adults who walked regularly, even at a slower pace, reduced total body fat, proving that consistency often matters more than speed when it comes to fat loss.
Walking alone might not produce dramatic weight loss overnight, but it’s a simple, accessible way to burn calories, improve body composition, and set the stage for longer-term fat loss.
Now that we know walking can contribute to weight loss, it helps to understand how it actually works. When you walk, your body burns calories to fuel the movement. The number of calories burned depends on factors like your pace, body weight, and terrain, but even steady, moderate walking increases energy expenditure.
Walking also taps into fat stores more efficiently than complete rest, especially when performed consistently over time. It engages large muscle groups in the legs, core, and hips, which not only burns calories during the walk but also supports long-term metabolic health. Regular walking can improve insulin sensitivity, aid digestion, and help regulate appetite, all of which support weight management.
Finally, walking is a low-impact activity, making it easier to maintain a consistent routine. Unlike high-intensity workouts that can be hard to sustain daily, walking allows you to accumulate calories burned gradually, making small, steady progress toward losing 1kg both realistic and sustainable.
Wondering how many steps it takes to lose around 1?kg? While it depends on your weight, pace, and terrain, research gives us some solid estimates.
Steps: For most people, walking around 10,000 steps a day can help with gradual weight loss. If you want faster results, increasing to 15,000 steps can boost calorie burn.
Distance: That’s roughly 8–12?km per day, depending on your stride length. Shorter strides mean you’ll cover a little less distance per step, while longer strides cover more.
Time: At a brisk pace of about 5?km/h, hitting 10,000 steps usually takes 1.5–2 hours. Splitting it into shorter sessions, morning, afternoon, and evening, can make it easier to manage.
It’s important to remember that your body weight affects calories burned per step. Heavier people burn more, lighter people slightly less. The key is consistency: regular daily walking, combined with modest dietary control, adds up over time and can help you reach that 1?kg goal.
Not every walk burns the same. How fast you go, your body, the terrain, and sticking with it all change the impact. Here’s what matters most, so you can make each step count:
How fast you walk and the type of terrain you tackle play a big role in calorie burn. Brisk walking (moderate to high intensity exercise) naturally burns more energy than a slow stroll (low to moderate intensity exercise), and adding hills or uneven surfaces further increases the effort required. Even small changes, like increasing your pace for a few minutes or choosing a route with gentle inclines, can make a noticeable difference over time.
Your body weight and overall fitness level directly affect how many calories you burn per step. Heavier individuals tend to expend more energy walking the same distance, while fitter people may burn slightly fewer calories because their bodies are more efficient. Age, muscle mass, and metabolism also influence calorie expenditure, so it’s important to consider your own unique profile when setting walking goals.
Temperature, weather, and footwear all impact how efficiently your body burns calories. Walking in hot or cold conditions forces your body to work harder to regulate internal temperature, slightly increasing energy expenditure. Comfortable, supportive shoes can prevent fatigue or discomfort, allowing you to maintain longer or faster walks safely.
Consistency is one of the most important factors for effective calorie burn. Regular daily walking, even if moderate, supports metabolism and fat oxidation more than occasional bursts of intense activity. Building a predictable routine helps your body adapt and sustain energy expenditure, and it makes walking easier to stick with over the long term.
Creating a walking routine that actually works starts with a plan that fits your life. Consider these steps to set up a walking schedule that works for weight loss:
Set a daily step target – Choose a clear step goal to improve consistency and adherence.
Plan longer sessions – Add 45–60 minute brisk walks on a couple of days to increase calorie burn.
Include recovery and flexibility – Keep at least one lighter day and adjust pace based on how you feel.
Mix timing for convenience – Split walks into shorter sessions across the day when your schedule is tight.
Walking for weight loss isn’t just about what the scale says. Even small, consistent efforts can create noticeable changes in your body, energy, and wellbeing. Here are the key signs that your walking routine is paying off:
You may notice more energy throughout the day, stronger legs, and better stamina. Walks that once felt challenging start to feel easier, showing that your body is adapting and becoming more efficient at burning calories. According to a study, participants who consistently adjust their physical fitness routine, such as increasing their daily steps, experienced improved fitness and endurance over time. These changes also make everyday activities feel less tiring and more manageable.
Even if the scale hasn’t moved much yet, subtle changes in how your clothes fit are a positive sign. Walking regularly helps reduce body fat, especially around the waist and hips, and can tone leg muscles. Research has shown that combining daily walking with lifestyle adjustments can lead to measurable reductions in body fat and improved muscle tone over several weeks.
Regular walking supports better sleep, stabilises mood, and reduces stress. According to research, participants who engaged in consistent walking routines reported improvements in sleep quality, mood stability, and overall wellbeing. Feeling more focused, calmer, or simply more motivated during the day is a strong indication that your routine is working.
Finally, one of the clearest signs is that walking becomes easier to maintain over time. Your body adapts, your energy levels stay higher, and you start naturally incorporating more movement into daily life. Routines which are sustainable and enjoyable lead to better long-term adherence and more consistent calorie burn.
Walking is simple, sustainable, and surprisingly effective for weight loss, especially when you focus on pace, consistency, and setting achievable step goals. Even small, daily efforts can add up over time, improving your energy, stamina, and overall wellbeing while gradually helping you lose that first kilogram.
The key is consistency: combining regular walking with a routine that fits your lifestyle, factoring in intensity, terrain, and recovery days, gives your body the best chance to adapt and burn calories efficiently. Signs that your plan is working include better energy, improved fitness, subtle changes in how your clothes fit, and a more stable mood.
Take your walking routine to the next level with our Interval Weight Loss Program, recognised as one of the Best Weight Loss Programs based on real-world results and scientific research. By combining structured walking sessions with short, targeted interval exercises, it helps you burn more calories, build stamina, and improve overall fitness—all in a way that fits your lifestyle.
A 2023 study from the University of Wollongong tested the Interval Weight Loss Program in a real-world setting, and the results speak for themselves. After a year, 25.4% of participants reached their goal weight, 17.6% lost at least 10% of their body weight, and 62% reduced their weight by 5%. Unlike crash diets that promise rapid results, the standout difference is sustainability: participants weren’t just losing weight—they were keeping it off.
Backed by research, this approach improves weight management and metabolic health, making it a practical and effective choice for anyone looking to lose weight gradually and safely. Whether you’re aiming to shed your first kilogram or optimise your ongoing routine, the Best Weight Loss Program can help you step up your results in a science-backed, manageable way.
Reference:
Tinsley GM, Heikura IA, et al. Evaluation of Intermittent Restricted Eating Using the Interval Weight Loss Online Platform in an Everyday Setting. Nutrients. 2025;17(2):332. https://www.mdpi.com/2072-6643/17/2/332
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.