The sustainabilityinfo.com website attempted to calculate how many steps are required to lose 1 kilogram. Based on certain assumptions, the author concluded that walking at a brisk pace, we need an average of 160,000 to 240,000 steps to burn one kilogram of body fat. This depends on factors such as weight, height, gender, and the actual pace at which we walk.
"At first, the number 160,000 - 240,000 steps may seem large, but remember that walking around 10,000 steps a day is entirely possible. That means 16–24 days of walking at a brisk pace," the author explains.
Where do these calculations come from?
The expert started with the assumption that burning one kilogram of body fat requires a calorie deficit of 7,700 calories (kcal). A table was then created, which can be found at this link, showing how many steps you need to take, depending on weight, pace, and gender, to burn a kilogram of fat if you're not following a specific weight-loss diet (meaning you’re eating according to your energy needs).
For example, a 90 kg man walking at 4 km/h should take 138,234 steps to burn a kilogram of body fat. But by walking faster, at 6.4 km/h, he could lose the kilogram after just 132,705 steps.
Do these detailed calculations even make sense?
Although these are just numbers in a chart, they can be helpful. Why? Because they help set a goal to aim for, motivate effort, and as a result, can bring positive effects almost without noticing it.
What affects the speed of burning calories?
Factors like body mass and composition significantly impact calorie-burning speed. Additionally, the pace of walking plays an essential role.
"Body mass is directly proportional to the energy expended during any activity. Both size and body composition determine a person’s resting energy expenditure. A heavier person will generally burn more calories performing the same activity than a lighter person. Ironically, this means that the number of steps needed to lose 1 kg will increase as you achieve weight-loss goals," the expert explains.
"The faster you walk, the more calories you’ll burn over the same distance. A man weighing 75 kg walking at a pace of 4 km/h will burn 1 kilogram after 165,858 steps, but at 8 km/h, it would only take 119,889 steps. So, a faster pace means fewer steps are needed to reach your goal," the article explains.
How long does it take to lose a kilogram of fat while walking?
The author explains that to lose a kilogram of fat, we need to burn 7,700 additional calories, and the time required depends on the pace and distance we cover each day. "For example, if an average-weight man walks 5 km every day at a slow pace of 4 km/h, it will take him 25 days. If he increases the distance to 7 km a day at a brisk pace of 6.4 km/h, it will only take 17 days. Assuming, of course, that he doesn’t eat more than his daily calorie requirement," the author calculates.
Is walking enough to lose weight?
The takeaway here is that walking is a simple and highly accessible form of physical activity that can be beneficial for the body. However, to see faster results in terms of weight loss, it’s worth combining daily walks with a balanced diet that includes a calorie deficit (consuming fewer calories than you burn). This is the most effective weight-loss method.
"If you don’t want to change your diet, exercise is a better option. Also, remember that you must monitor your calorie intake and be careful not to exceed your BMR (Basal Metabolic Rate). After all, walking alone won’t help you lose weight if you eat more after exercising," the author warns.
Source: sustainabilityinfo.com
