Walking to lose weight has become a popular strategy for people of all ages, but if you’re like many people you may have a few questions about the actual calories burned walking and how this gets you closer to your weight loss goal.

For example, how do you figure out the number of calories burned walking?

It’s not uncommon for doctors to recommend walking as the one best way to help you lose weight, especially if exercising isn’t your thing – and for those extremely overweight walking is one exercise that doesn’t put too much pressure on your bones and joints.

So, it’s comes as no surprise that many people wonder how long they have to walk, and at what speed, in order to lose weight.

Calories burned walking and weight – what is the relationship exactly?

Before we look at that, however, you need to take a look at how your weight and calories relate to each other.

One pound of body fat equals 3500 calories. You’ll need to burn an additional 3500 calories in a week in order to lose one pound a week. That seems simple enough, right?

To burn these additional calories, you can either reduce your calorie intake, or step up your activity level.

What’s important when you decide to take up walking to help you lose weight is that you start off slow, concentrating more on the distance you travel, rather than the speed. Over time you can increase both your speed and the distance you walk each time.

So what determines the number of calories burned walking?

The number of calories burned walking depends on your current weight, the speed at which you walk, and of course the number of miles you travel.

If you weigh 180 pounds and you walk 5 miles at a speed of 2.5 mph, then you will burn 490 calories.

On the other hand, if you weigh 220 pounds and you’re traveling at 2 mph, then you will burn approximately 125 calories per mile.

If you walk faster, you will burn more calories. You’re swinging your arms more, you’re taking bigger strides, and as a result, you’re burning more calories!

If you want to restrict your calorie intake to lose weight, it is important you don’t reduce your calorie intake by too much. Whatever you do, don’t make the same mistake many do, and make your body think it’s being starved to death.

Why "starving" yourself doesn’t work

When your body senses that it is being starved, it goes into "starvation mode". So the next time you eat, your body automatically stores much of what you just ate as fat, so it has a reserve of energy to draw from for the future. In effect, you’re teaching your body to store more fat!

It’s not uncommon to come across people who have gone on such diets, only to find that they have put all of the weight back on.

The number of calories burned walking is determined by your weight, your speed and the distance you travel, and if you have a goal weight you would like to achieve, then perhaps a brisk walk is exactly what you need!