It's estimated that to lose 1 kg of body weight (fat), one needs to burn about 7,000 calories, a caloric deficit that can be achieved through physical activity, dietary changes (ideally both).
The amount of walking required to lose 1 kg depends on several factors, including:
Body weight (the most significant factor),
Walking intensity,
Individual metabolic efficiency.
To make a general calculation, starting from the premise that walking 1 km burns about 0.4-0.5 calories per kilogram of body weight.
Thus, a 70 kg person would burn approximately 28-35 calories per km (0.4 cal 70 kg and 0.5 cal 70 kg).
If 1 kg of body fat equals about 7,000 calories, here's how to calculate the necessary distance to burn that amount:
7,000 / 28 = 250 km
7,000 / 35 = 200 km
This means that a 70 kg person, without changing anything else in their lifestyle, would need to walk
between 200-250 km,
or about 250,000 – 312,500 steps (with individual differences, estimating about 1,250 steps/km)
or about 40-50 hours (at a moderate pace covering about 5 km/h).
Heavier individuals will require shorter distances and vice versa.
Variable Factors
Body Weight: The heavier the individual, the more calories burned per km walked, reducing the distance needed to lose 1 kg. Over time, as weight is lost, caloric consumption will decrease (partially offset by a slight increase in muscle mass, which has a higher basal metabolism).
Intensity: Walking faster or on uphill terrain increases caloric expenditure, further reducing the necessary distance.
Metabolic Efficiency: Variations in walking habit can affect how efficiently the body burns calories; those more accustomed burn fewer calories (the athletic gesture becomes more efficient).
General Considerations
As you can understand, in addition to walking to lose weight, it's absolutely necessary to follow a healthy, low-calorie diet for effective weight loss, but physical activity remains a fundamental component for both weight control and long-term cardiovascular prevention.
Here's how to approach a more active lifestyle if you're currently sedentary:
Aim for a brisk pace of at least 8-10,000 steps a day, every day.
Start gradually, increasing the number of steps per day little by little.
Find a walking buddy to make the activity more enjoyable.
Use stairs instead of elevators.
Take a walk during your lunch break.
Park your car a bit further and walk to your destination.
Walking is a simple and safe way to lose weight and improve your health, but remember:
Consult your doctor before starting any new exercise program.
Listen to your body and do not push beyond your limits.
Wear comfortable shoes suitable for walking.
Drink plenty of water before, during, and after walking, especially in the summer months.
