How Many Miles Do You Need to Walk to Lose 5 Pounds a Week?
Walking Weight Loss Calculator
The CDC recommends losing 1-2 pounds per week for sustainable weight loss. Losing 5 pounds in one week requires burning 17,500 calories (2,500 calories daily) - equivalent to 25 miles of walking daily. This is unsafe for most people.
- 1 pound = 3,500 calories
- 80-100 calories burned per mile (varies by weight)
- Healthy weight loss: 1-2 lbs/week (3,500-7,000 calories/week)
- Walking alone isn't enough - combine with diet changes
Weekly Results
Calories burned daily: 0
Calories burned weekly: 0
Estimated weight loss: 0 lbs
Time to lose 5 lbs: N/A
Want to lose 5 pounds in a week by walking? Let’s be clear: it’s not impossible, but it’s extremely hard-and not healthy for most people. The CDC and NHS both say a safe, sustainable weight loss is 1 to 2 pounds per week. Losing 5 pounds in seven days means you’re burning about 17,500 extra calories in that time. That’s 2,500 calories a day, just from walking. For context, the average adult burns 2,000 to 2,500 calories a day doing everything-eating, working, sleeping, moving. To lose 5 pounds in a week by walking alone, you’d need to burn more calories than you consume every single day, just by putting one foot in front of the other.
How Many Calories Does Walking Burn?
Walking burns about 80 to 100 calories per mile, depending on your weight, speed, and terrain. A 150-pound person walking at a brisk 3.5 mph burns roughly 90 calories per mile. A 200-pound person burns closer to 120 calories per mile. So if you weigh 180 pounds and walk 10 miles, you’re burning around 1,000 to 1,100 calories. That’s a solid day’s effort.
To lose 5 pounds in a week, you’d need to burn 17,500 calories. If you burn 100 calories per mile, that’s 175 miles of walking. That’s not 175 miles over the week-it’s 175 miles total, in seven days. That means walking 25 miles a day, every day. For reference, that’s like walking from central London to Brighton and back, every single day. No rest. No meals skipped. No recovery.
Why This Isn’t Practical-or Safe
Walking 25 miles a day isn’t just tiring. It’s dangerous. Your joints, especially knees and hips, aren’t built for that kind of daily punishment. Tendonitis, stress fractures, and severe muscle fatigue are common in people who overdo it. Plus, your body needs fuel. If you’re walking that much, you need to eat enough to recover. But to lose 5 pounds a week, you’d have to eat barely enough to survive. That’s a recipe for muscle loss, slowed metabolism, and nutrient deficiencies.
Real people who’ve tried this report exhaustion, dizziness, irritability, and sleep loss. One woman in Manchester tried walking 20 miles a day for five days while eating 1,200 calories. She lost 4.5 pounds-but gained back 3 pounds in three days once she stopped. Her body went into survival mode. Her metabolism dropped. She lost muscle, not fat.
What Actually Works for Sustainable Weight Loss
Forget the 5-pound goal. Focus on losing 1 to 2 pounds a week. That’s 3,500 to 7,000 calories a week. You can get there with a mix of walking and small diet changes.
- Walk 5 miles a day (500 calories burned)
- Cut 300 calories from your diet (skip sugary drinks, reduce snacks)
- That’s 800 calories a day, or 5,600 a week
- Result: 1.6 pounds lost per week
That’s doable. That’s sustainable. That’s what people who keep the weight off do.
Here’s a real example: Sarah, 42, from Bristol, lost 18 pounds in 12 weeks. She walked 4 to 5 miles most days, tracked her food with a free app, and swapped soda for sparkling water. She didn’t starve. She didn’t run marathons. She just moved more and ate a little less. She still eats pizza on weekends.
How to Walk More Without Burning Out
Start small. If you’re not walking at all, aim for 10 minutes a day. Then 20. Then 30. Build up to 60 minutes. Use a step counter. Most phones track steps. 10,000 steps is about 5 miles. That’s your daily target.
Walk after meals. One study from the University of Utah found that walking for 15 minutes after each meal lowered blood sugar more than one long walk. It also helps with digestion and reduces cravings.
Make it enjoyable. Listen to podcasts. Walk with a friend. Explore new neighborhoods. Turn it into a habit, not a punishment.
Walking Alone Won’t Do It-Diet Matters More
People think walking is the magic solution. It’s not. You can’t out-walk a bad diet. A single donut is 250 calories. That’s 2.5 miles of walking. A large latte with syrup? 300 calories. That’s 3 miles. A burger and fries? 800 calories. That’s 8 miles.
Walking helps. But if you’re eating processed food, sugary snacks, and large portions, walking won’t cancel it out. Real weight loss comes from eating whole foods: vegetables, lean protein, whole grains, healthy fats. Reduce added sugar. Drink water. Eat slowly.
One woman in Leeds lost 12 pounds in 8 weeks by cutting out candy and soda. She didn’t change her walking routine. She just stopped drinking 200 calories of sugar every day. That’s 1,400 calories a week-almost 0.4 pounds lost, just from one change.
What About Weight Loss Clinics?
If you’re struggling to lose weight, clinics aren’t a shortcut. Most offer meal plans, supplements, or injections like semaglutide (Wegovy). These can help, but they’re not magic. They work best when paired with movement and better eating habits.
Some clinics promise rapid weight loss. Be cautious. Rapid loss often means water and muscle, not fat. And when you stop, the weight comes back. The best clinics focus on long-term habits-not quick fixes.
If you’re considering one, ask: Do they teach me how to eat for life? Do they track progress over months, not weeks? Do they support mental health and sleep? If not, keep looking.
Final Reality Check
You don’t need to walk 175 miles to lose 5 pounds in a week. You need to walk 25 miles a day, eat almost nothing, and risk your health. That’s not a plan. That’s a crisis.
Instead, walk 5 miles a day. Eat mindfully. Sleep 7 hours. Drink water. Repeat. That’s how people lose weight and keep it off. You don’t need to run. You don’t need to starve. You just need to be consistent.
One pound a week. Two pounds a week. That’s the goal. That’s the real win.
Can I lose 5 pounds in a week by walking alone?
Technically, yes-but only if you walk about 25 miles every day for seven days, while eating very few calories. This is not safe or sustainable. Your body will lose muscle, your metabolism will slow, and you’ll likely regain the weight quickly. Health experts recommend losing 1 to 2 pounds per week instead.
How many miles should I walk daily to lose weight?
Walk 4 to 6 miles a day (about 8,000 to 12,000 steps) to support steady weight loss. Combine this with cutting 300 to 500 calories from your diet each day. This creates a daily deficit of 500 to 800 calories, leading to 1 to 1.5 pounds lost per week.
Does walking burn more fat than running?
Running burns more calories per minute, but walking burns a higher percentage of fat during the activity. However, total fat loss depends on the overall calorie deficit, not the type of exercise. Walking is easier to sustain daily, which often leads to better long-term results.
Is walking enough for weight loss, or do I need to diet too?
Walking alone is rarely enough for significant weight loss. Most people need to reduce calorie intake too. Cutting out sugary drinks, processed snacks, and large portions can create a bigger calorie deficit than adding extra miles. The best results come from combining movement with smarter eating.
How long does it take to lose 5 pounds walking?
At a healthy rate of 1 pound per week, it takes 5 weeks to lose 5 pounds. If you walk 5 miles a day and cut 300 calories daily, you’ll lose about 1.5 pounds per week-so 3 to 4 weeks. Faster loss usually means muscle loss and rebound weight gain.
Do weight loss clinics help with walking-based weight loss?
Some clinics offer useful support like meal plans, coaching, or medication-but they don’t replace the need for daily movement and healthy eating. Avoid clinics that promise rapid results without lifestyle changes. The best ones help you build habits that last beyond the program.
