Walking for weight loss is about more than just step count — here’s what you need to know

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Walking is one of the simplest, most effective ways to support weight loss — without fancy equipment or expensive gym memberships.

Looking for a weight loss routine that doesn’t involve sweating it out in an expensive gym for hours?

Walking might just be your new best friend. According to Chloe Thomas, weight loss coach and founder of Chloe Inspires, even just 15 minutes of walking a day can make a major difference.

And the best part? It’s totally free, low-impact and accessible for nearly everyone.

Living360 spoke to fitness experts who shared all the details on step counts, calorie burn and how to level up your walks.

Is walking an effective way to lose weight?

Short answer: Yes!

Long answer? “Walking is amazing for weight loss,” says Chloe. “Even doing 15 minutes a day will massively help people lose weight. It’s free, low-impact and accessible to most people.” The key? Pairing it with a healthy, calorie-deficit diet.

Louise Ballantyne, founder of health coaching company Omni, agrees, but adds a little caveat. “Walking burns calories, improves cardiovascular health and supports movement, but weight loss ultimately comes down to energy balance — you must burn more calories than you consume.”

How many steps do you need to lose weight?

Forget the idea that 10,000 steps is some magic number. The reality? “There’s no universal number,” says Louise. “Studies, including research from the University of Bath, show that weight loss is more about total energy expenditure than step count alone.”

That said, here’s a rough guide:

If you’re sedentary (under 5,000 steps/day), start by gradually increasing movement.
If you’re moderately active (7,000–10,000 steps/day), focus on intensity over just racking up more steps.
For weight loss, 8,000–12,000 steps/day is a solid range, depending on your body weight and diet.

Want a more tailored plan? “Track your current daily steps and increase them by 10% each week,” suggests Louise. “Any increase, no matter how small, contributes to your daily calorie burn.”

Do you have to do all your steps in one go?

Chloe says you don’t have to get your steps in one go. She adds: “In fact, spacing them out can help prevent prolonged sitting, which is linked to health risks.”

Louise backs this up: “Some people prefer one long walk, others find it easier to fit in short bursts — like walking meetings (chatting to a colleague while strolling the corridor or a park rather than sitting down) or a 10-minute stroll after meals. The key is consistency over time.”

Does your pace matter?

If you want to burn more calories, speed and intensity make a difference.

“Faster walking burns more calories,” says Chloe. “Walking uphill or adding incline can increase your calorie burn even more.”

Louise breaks it down:

Slow walk (2 mph): ~50–60 calories per mile
Brisk walk (3.5–4 mph): ~80–100 calories per mile
Incline or weighted walk: Burns 20–30% more calories

Translation? If time is tight, speed it up or add some hills.

How to turn your walk into a workout

If you’re ready to take things up a notch, here’s how you can upgrade your walk to burn more calories:

Incline walking – Crank up the incline on your treadmill or add hills to your outdoor walks to increase intensity.
Weighted walking – A weighted vest or rucksack (5–10% of your body weight) increases resistance.
Interval walking – Alternate between brisk and moderate pace for calorie-torching intervals.
Lunges and step-ups – Stop mid-walk to add bodyweight exercises.
Hiking on uneven terrain – Works more muscles and improves balance.