How Much Weight Can You Lose Walking 5 Miles a Day?
Quick answer: Walking 5 miles a day burns roughly 260 to 380 extra calories for women weighing 140 to 200 lb at a moderate pace. If you don’t eat more to make up for it, that could add up to about 2 to 3 pounds a month in theory. In real life, most women lose a bit less unless they also watch what they eat.
Extra Calories Burned Walking 5 Miles
At a moderate 3 mph (about 1 hour 40 minutes):
| Body weight | Total calories during the walk | Extra calories (above resting) | Extra per week (7 days) |
|---|---|---|---|
| 140 lb | about 370 | about 260 | about 1,850 |
| 160 lb | about 420 | about 300 | about 2,120 |
| 180 lb | about 480 | about 340 | about 2,380 |
| 200 lb | about 530 | about 380 | about 2,650 |
Based on MET values from the Compendium of Physical Activities (3.5 METs at 3 mph). Use the walking calorie calculator for your own weight and pace.
How Much Weight Is That?
A pound of fat is often estimated at about 3,500 calories. Using that rough rule, 2,000 to 2,700 extra calories a week works out to about 1/2 to 3/4 of a pound a week from walking alone.
Real results are usually smaller, because:
- many people get hungrier and eat a little more
- the body adapts as you lose weight
- the 3,500-calorie rule is a simplification
The most reliable approach is walking plus a modest calorie deficit. Find your target with the calorie deficit calculator and see your goal date with the weight loss timeline calculator.
How Many Steps Is 5 Miles?
About 11,300 to 12,800 walking steps for most women, depending on height. See how many steps is 3 miles for a full chart. For bigger step counts, see how many miles is 15,000 steps.
Is Walking 5 Miles a Day Good for You?
Yes, for most healthy women it’s an excellent habit. It’s well above the U.S. guideline of 150 minutes of moderate activity a week, it’s gentle on joints and it supports heart health, blood sugar and mood. If you’re new to walking, build up gradually.
How to Build Up to 5 Miles
| Weeks | Daily walk |
|---|---|
| 1 to 2 | 1.5 to 2 miles |
| 3 to 4 | 2.5 to 3 miles |
| 5 to 6 | 3.5 to 4 miles |
| 7 to 8 | 5 miles (can be split into 2 walks) |
Good shoes matter. Split it into a morning and evening walk if 1 hour 40 minutes at once is too much. Keep most walks at an easy, conversational pace. Find your Zone 2 heart rate.
Frequently Asked Questions
Can I lose belly fat by walking 5 miles a day?
Walking reduces overall body fat, including belly fat, especially with a calorie deficit. You can’t choose where fat comes off first.
How long does it take to walk 5 miles?
About 1 hour 15 minutes at a brisk 4 mph, or 1 hour 40 minutes at 3 mph.
Is walking 5 miles a day too much?
Not for most healthy women who build up gradually. Rest if you have joint pain, and talk to your doctor if you have a heart or joint condition.
Will I lose weight walking 5 miles a day without dieting?
Some women do, especially if they were inactive before. Most lose more reliably by also eating a little less.
Related Tools
This article is for general information only and is not medical advice. Read our Medical Disclaimer.
Sources
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities — https://pacompendium.com/
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition — https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011 — https://pubmed.ncbi.nlm.nih.gov/21872751/
Keep reading
More evidence-based guides for staying strong after 40.
