Can walking help with losing weight? Yes, it absolutely can, and for a lot of people, it’s the most accessible, sustainable, and enjoyable way to burn more calories and improve their health. Walking might not feel like hard work, but it adds up fast, especially when it’s part of a wider fat loss plan.
In this blog, I’ll explore how walking helps with weight loss, how many calories you actually burn when walking, how speed and weight make a difference, and why walking is great for more than just fat loss.
Is Walking Good for Weight Loss?
Walking is often overlooked as a weight loss tool because it’s low intensity and easy to do, but that’s exactly why it works. You don’t need to change your clothes, get sweaty, or carve out huge chunks of time. You can walk to work, take a call on the go, or head out for half an hour in the evening.
When it comes to fat loss, consistency and sustainability matter more than anything. You need to be in a calorie deficit, burning more calories than you eat, and walking can help you do that without the fatigue and hunger that sometimes come with high-intensity training.
Walking can:
- Burn calories without spiking your hunger
- Boost your daily energy expenditure
- Be done in short bursts or longer walks
- Be paired with other forms of training like strength or cycling
- Fit around your life without much planning or equipment
Walking Speed for Fat Loss: Does Intensity Matter?
You don’t need to power walk everywhere to get results. A moderate pace is usually enough to increase your calorie burn without making you feel wiped out. For some people, brisk walking is best. For others, a gentle stroll that helps them reach a step goal or avoid sitting too much is more realistic.
The most important thing is consistency. You can build up your pace over time if you want to, or use different walking speeds depending on how you feel, where you’re walking, or what else you’re doing that day.
That said though, how many calories do you burn walking?
Calories for Walking: How Much Do You Really Burn?
How many calories you burn when walking depends on your body weight, walking speed, and how long you walk for. Here’s a breakdown using some realistic examples. All calorie estimates are for 30 minutes of walking.
- Woman A – 60kg
- Slow walk (3.2 km/h or 2 mph): 90 kcal
- Moderate walk (4.8 km/h or 3 mph): 120 kcal
- Brisk walk (6.4 km/h or 4 mph): 145 kcal
- Woman B – 90kg
- Slow walk (3.2 km/h or 2 mph): 135 kcal
- Moderate walk (4.8 km/h or 3 mph): 180 kcal
- Brisk walk (6.4 km/h or 4 mph): 215 kcal
- Man A – 80kg
- Slow walk (3.2 km/h or 2 mph): 120 kcal
- Moderate walk (4.8 km/h or 3 mph): 160 kcal
- Brisk walk (6.4 km/h or 4 mph): 190 kcal
- Man B – 110kg
- Slow walk (3.2 km/h or 2 mph): 165 kcal
- Moderate walk (4.8 km/h or 3 mph): 220 kcal
- Brisk walk (6.4 km/h or 4 mph): 260 kcal
As you can see, the faster you walk and the more you weigh, the more energy you burn. Over a week, that adds up quickly. If you walk briskly for 45 minutes five days a week, you could burn 1,000 to 1,300 extra calories, which could be the difference between maintaining and losing weight.
Walking also adds to something called NEAT, non-exercise activity thermogenesis. That’s the energy you burn through daily movement that’s not formal exercise. The higher your NEAT, the easier it is to create a calorie deficit without over-relying on the gym or aggressive dieting.
How Walking Supports Weight Loss Beyond Calories
Burning calories isn’t the only reason walking helps with weight loss. Here are a few extra benefits that make walking one of the best habits to build:
- Mental health – walking clears your head, lifts your mood, and reduces stress
- Cardiovascular fitness – over time, walking strengthens your heart and lungs
- Appetite control – walking often curbs hunger, especially compared to intense cardio
- Sleep – regular movement can improve sleep quality, which supports weight loss
- Routine – walking builds momentum and can lead to better food choices
- Social connection – walking with a friend or loved one can boost accountability
Because walking is gentle and low impact, you can usually do it daily without needing much recovery, and it doesn’t compete with strength training or other workouts.
Walking on My Clients’ Weight Loss Journeys
I work with a wide range of clients. Some love swimming, some run, others cycle or lift weights, and many of them walk. I don’t always set a step goal, because not everyone needs or wants that, but walking regularly is one of the most effective and underrated tools for fat loss.
It’s accessible, low pressure, and can be built into any lifestyle. Whether someone’s working long hours, raising kids, or easing back into fitness after time off, walking is often the first thing we look at before trying to overhaul everything at once.
Some clients build up their walking slowly, while others get outside every morning before breakfast or use lunch breaks to move more. It’s not glamorous, but it works.
Can Walking Help With Weight Loss? The Final Word…
Walking alone won’t guarantee fat loss, but it makes the process easier, more enjoyable, and more sustainable. It helps you burn more calories without the stress on your joints or your appetite, and it supports your mental and physical health in the process.
Whether you’re just starting your journey or you’re looking for something consistent to keep you moving, walking is one of the best habits you can build. It’s a tool I’ve used myself, one I still rely on, and one I encourage my clients to make their own, in whatever way suits their life.
If you’re looking to lose weight in a realistic, balanced way that fits around your lifestyle, take a look at how I help people lose weight without extreme diets – it’s personalised, flexible, and built around what works for you.
Or if you’d like expert help combining walking with strength training, cardio, and smarter nutrition, my personal training service is a great next step.
