How long do you need to walk to burn 1 kg of fat?

Walking is often praised as the most accessible form of exercise. No gym fees, no fancy kit, just your legs and a decent pair of shoes. But when the goal is to shed weight, the real question is: how much do you need to walk to actually burn off 1 kilo of fat? Let’s break it down with a dose of realism and a few practical tips.

Why walking is a smart choice for weight loss

Walking is refreshingly simple. It’s suitable for all ages, it keeps your joints happy compared to running, and it can be slotted into your daily routine without turning life upside down. Beyond burning calories, it also boosts blood circulation, strengthens your heart, and keeps your body moving in a way that feels sustainable.

A few tricks make it more effective:

• Aim for at least 30 minutes a day to clock up roughly 100 calories burned, depending on your pace and weight.

• Take the stairs instead of the lift and sneak in those extra calorie-burning moments.

• Keep your stride brisk — think 5 km/h or more. A gentle stroll might be relaxing, but it won’t shift much fat.

The maths behind burning 1 kilo of fat

Here’s the blunt truth: to lose 1 kg of fat, you need to create a calorie deficit of about 7,000 calories. At a pace of 5 km/h, a 60 kg person burns roughly 4 calories per minute.

That works out as:

• Around 1,750 minutes of walking

• Which equals about 29 hours

• Or roughly 145 kilometres on foot

Clearly, no one is suggesting you attempt this in a single marathon session. The key is to chip away at it consistently, spreading the effort over days or weeks until it becomes part of your routine.

Fast walking for faster results

You’ve probably heard about the famous 10,000 steps a day rule. While it’s a solid health benchmark, it won’t guarantee weight loss on its own. To tap into fat reserves, intensity matters.

• Push your pace to 6 km/h if you can — a proper power walk that gets your arms swinging.

• Stretch your walks to an hour when possible. That can burn between 200 and 300 calories in one go, which adds up nicely over time.

Think of it less as a sprint to instant results, more as a slow-burn strategy where consistency pays off.

Mix it up for even better results

Walking is a great foundation, but combining it with other activities can supercharge your progress.

• Swap a few walks for a jog or a cycle ride to challenge your muscles differently.

• Add in some strength training to protect your muscles and keep your metabolism ticking over.

And of course, none of this will outdo a diet that’s completely off track. Pair regular walking with a balanced diet and you’ll see a much more noticeable change.

In conclusion

Walking is one of the most sustainable and effective ways to lose weight, provided you give it time. To burn a kilo of fat, you’re looking at about 29 hours of walking, ideally broken down into manageable daily sessions. Combine that steady commitment with good food choices and the occasional workout twist, and you’ll not only lose weight but also feel fitter, lighter and healthier in the long run.