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How long do I have to walk to lose 1 pound (lb)?

How long do I have to walk to lose 1 pound (lb)?

It can take 5-20 hours of walking to lose 1 pound.

It depends on how much you weigh and how fast you walk. Below is an estimate of how long you’ll have to walk (at various paces) to burn 3500 calories, the number of calories in one pound of fat.

2.0 mile per hour (mph) pace (30 minute mile)

  • If you weigh 150 lbs, you’ll have to walk for approximately 20 hours to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk for approximately 15 hours to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk for approximately 12 hours to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk for approximately 10 hours to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk for approximately 9 hours to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to walk for approximately 8 hours to lose 1 lb.

2.5 mph pace (24 minute mile)

  • If you weigh 150 lbs, you’ll have to walk for approximately 16 hours to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk for approximately 12 hours to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk for approximately 10 hours to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk for approximately 8 hours to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk for approximately 7 hours to lose 1 lb.
  • If you weigh 400 lbs, you will have to walk approximately 6 hours to lose 1 lb.

3.0 mph pace (20 minute mile)

  • If you weigh 150 lbs, you’ll have to walk for approximately 15 hours to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk for approximately 11 hours to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk for approximately 9 hours to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk for approximately 7 hours to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk for approximately 6 hours to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to walk for approximately 6 hours to lose 1 lb.

3.5 mph pace (17 minute mile)

  • If you weigh 150 lbs, you’ll have to walk for approximately 13 hours to lose 1 lb.
  • If you weigh 200 lbs, you’ll have to walk for approximately 10 hours to lose 1 lb.
  • If you weigh 250 lbs, you’ll have to walk for approximately 9 hours to lose 1 lb.
  • If you weigh 300 lbs, you’ll have to walk for approximately 6 hours to lose 1 lb.
  • If you weigh 350 lbs, you’ll have to walk for approximately 5 hours to lose 1 lb.
  • If you weigh 400 lbs, you’ll have to walk for approximately 5 hours to lose 1 lb.
Sources:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.
Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute



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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...