How Much Walking is Required to Lose 1kg Per Week?

Discover how many steps you need to walk daily to create a calorie deficit and lose 1kg a week safely.

Published May 14, 2025

Overview

Are you looking to shed those extra pounds through walking? In our insightful video, 'How much do I need to walk to lose 1kg a week?', we delve into the science of weight loss and the crucial role that daily walking plays in achieving your fitness goals. With practical tips on creating a calorie deficit, we aim to empower you with the knowledge needed to make healthy lifestyle changes while maintaining a balanced diet. Discover how simply increasing your step count can lead to effective and sustainable weight loss.

Video transcript

To lose 1kg per week, you need to create a calorie deficit of 7,700 calories. Walking 10,000 steps a day burns approximately 400-500 calories. This alone might not be enough. Combine daily walking (aim for 15,000 steps) with a balanced diet to achieve the necessary deficit. Remember to consult a healthcare provider before starting any weight loss regimen to ensure it's safe and suitable for your individual health needs.

Questions and answers

How many calories do I burn by walking 10,000 steps?
Walking 10,000 steps burns approximately 400-500 calories, depending on various factors such as your weight and walking speed.
What is a safe calorie deficit for weight loss?
A safe calorie deficit for weight loss is typically 500 to 1,000 calories per day, which can lead to a steady weight loss of approximately 0.5 to 1 kg per week.
Is walking enough for weight loss?
While walking is beneficial for weight loss, it's often most effective when combined with a balanced diet and other forms of exercise.
Should I consult a doctor before starting a weight loss plan?
Yes, it is advisable to consult a healthcare provider before starting any weight loss regimen to ensure it is safe and tailored to your health needs.