How many calories are burned when walking - how to lose weight while walking

What will be the calorie consumption when walking - it is important to know everyone who cares about their figure. After all, you can lose weight from walking so that little seems. And you can achieve absolutely nothing. Now we are going to talk about different types of fat burning through hiking.

So, how to lose weight by walking? The simplest answer is to walk more and more often.

And here are some theoretical aspects of a walking lifestyle.

How many calories are burned when walking - how to lose weight while walking

What determines the calorie consumption

How many calories burns walking - the question is ambiguous. And everything will depend on the following factors:

  • Weight and height of a person.
  • His physical fitness.
  • Power Features.

  • External conditions (weather, indoor conditions with a treadmill and other factors).
  • Clothing and shoes.
  • Speed ​​of legs movement, additional work of the hands, etc.

These are the most significant and important factors that will determine your success in spending energy and getting rid of excess fat.

Another factor is the individual characteristics of your body: how much you sweat, what type of metabolism you have, how fast or slow this metabolism is.

Each nuance will decide a lot. Someone for tangible weight loss will have to walk a lot. And someone will see the effect after several hours of training.

On the Internet, you can find various figures showing how many calories are burned when walking for 1 km. It should be understood that these are average values.

They are derived on the basis of mass experiments. At a minimum, you need to divide calorie expenditure by weight category. The maximum is to individually calculate exactly your expense, which is very difficult to do.

For example, a person weighing 50 kg per hour will spend 184 kcal, provided that he goes at a speed of 5 km per hour. And if its weight is 90 kg, then with the same speed the flow rate will increase to 331 kcal! Let's say the value will fluctuate by 30-50 kcal in both directions, depending on the above features.

Factors affecting energy consumption

Now let's look at how these factors affect consumption. And most importantly - how to use it to your advantage.

Weight and height

Weight and height refer to slowly changing values. The taller you are, the longer and heavier your limbs. This means that for their movement you need to make a little more effort.

But in order to walk the same distance you will need to take fewer steps.

Weight directly affects calorie expenditure. Energy consumption when walking a full person, thus, can be several times higher than that of a thin one. After all, you need to move much more weight in space.

Walking for weight loss will give much more effect to fat people than those who are not overweight, but simply want to slightly adjust their shape.

By the way, you can artificially increase your weight using weighting materials. This way you will burn more calories.In order not to harm your spine and knees, weights should be hung on the lower leg. This is ideal for increasing your endurance, strength and increased energy consumption both on the track and when walking in the park area.

Every losing weight person can afford to buy weighting materials (they are inexpensive) or make them yourself.

Physical fitness

Your physical fitness will affect the intensity and duration of the walk. Today, the main problem of mankind is laziness. The more comfortable a person lives, the less his desire to move. Because of this, a good half of humanity has excess body weight and weak muscles.

Stamina allows you to travel long distances.

The best way to get fat is to go camping. For example, for 1 km at a speed of 5 km per hour, you will burn about 36-37 calories if your weight is 50 kg. So, for 10 km at this speed 370 kcal will be lost. During the campaign, you will burn them more than one thousand.

To get even more energy to burn, bring a high-quality backpack with hiking equipment.

This will increase your weight, which means your fuel consumption.


When losing weight, if you have definitely decided to lose weight, you should eat in a certain way. If you eat high-calorie foods, the time spent on walking should increase equivalent to what you eat. That is, you yourself will complicate life.

If the cost of calories is less than their receipt, the excess will be deposited in the form of fat.

What you are running from will happen again and again. And on the scales each time you either will not see changes, or, in general, will gain weight.

It’s more convenient to consider, not exactly how many calories are burned when walking for 1 km, but how much time you went, for example, energy consumption per hour of walking. Then you can easily bring together the calorie content of food and the duration of your walks.

If you know how many calories a walk burns, you can make up for a piece of cake you eat.

But when you do this, you will understand that burning even 50 calories eaten takes time and effort, and therefore, before going to the confectionery, you will think again.

Since we are talking about nutrition, we note that walking after eating is not recommended. It’s better to wait half an hour or an hour.

External conditions

One of the most convenient walking training options is walking on a treadmill for weight loss. Firstly, cars and other passers-by do not bother you.

Secondly - you don’t care what the weather is outside. The external factor as interference disappears. Further - it is up to your desire to lose weight.

The intensity of burning calories while walking also depends on the ambient temperature. There is a common misconception.

In the heat we sweat more. Accordingly, there is a temptation to decide that in the heat, training is more effective and more calories are burned. But this is self-deception.More liquid comes out, and energy is not spent on warming the body. In cool weather, in addition to consuming calories for movement, your body is forced to spend resources on maintaining body temperature.

That is, the expense is slightly more. In addition, actively moving in extreme heat is dangerous to health, remember this.

Walking on the spot for weight loss is well suited for those who are lazy to leave the house. But this is a rather boring and tedious task, it is unlikely that you have enough will to stagnate in one place for an hour or more. If you suddenly decide that marching at home on the spot is still more convenient for you, then walking with weighting materials will definitely be beneficial for you.

How many calories are burned when walking - how to lose weight while walking

Clothes and shoes

Proper walking is one that brings you not only benefit, but also pleasure. If you are uncomfortable and uncomfortable - the reason for this may be clothes and shoes. Too hot, or, conversely, not warm enough - the costume was chosen incorrectly. Heels ache or an erased finger hurts - you need better sneakers.

Speed ​​

When walking fast, calories are burned many times more than when walking slowly.

Does slow walking help in principle to lose weight? Yes, because you spend energy anyway. But this is extreme, because in this case, these calories are spent very little per unit time, respectively, and fat can be burned very little. After all, you can’t walk all day?

Walking faster helps to lose weight much faster. The most effective excess weight goes when walking fast using weighting devices.

Time of day

How many calories are burned when walking in the morning, in the evening? When is it better to walk?

This is an individual question.

The answer is this - go when you are comfortable. If you overcome yourself all the time, the time spent will not be justified by the result. Every kilometer you will think about only one thing - when will it all end. And the main rule in any business is to like the business!

Someone likes to meet morning for a walk, someone loves walks before going to bed. Everyone chooses his own.

And when do you like to walk? Yes, just for a walk. This is also the fuel consumption. And fat is lost and enjoy.

How much do we spend in total?

So, how many calories are spent on walking on average - from 126 to 1000, depending on the factors we have listed. The scatter is huge, right? A speed of 5 km per hour gives an hourly flow rate of approximately 184 to 331, based on a weight of 50 to 90 kg, respectively.

A quick step with a speed of 8-9 km per hour spends from 60 to 866 kcal in 60 minutes. It’s difficult for an ordinary person to walk at such a speed - it’s almost a run. Add weighting agents to the legs - the number of calories burned is still increasing.

In other words, walking helps to lose weight anyway. Even a simple walk in the park will consume energy.

And you can influence how quickly this process goes by varying various parameters of your training.



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