Digestive Health Institute
by Dr. Muffi
Digestive Health Institute
by Dr. Muffi
How Many Steps to Lose 1kg?
If you’re trying to lose weight naturally, you might wonder:
How many steps does it take to lose 1kg?
The short answer is:
To lose 1kg of body fat, you need to burn approximately 7,700 calories.
Now let’s break this down in simple terms.
How Many Calories Are in 1kg of Fat?
1 kilogram of body fat ≈ 7,700 calories
This means you must create a calorie deficit of 7,700 calories through:
Walking
Exercise
Diet control
Or a combination of both
Walking alone can help — but consistency is key.
How Many Calories Does Walking Burn?
On average:
1,000 steps burn about 30–50 calories
10,000 steps burn around 300–500 calories
This depends on:
Body weight
Walking speed
Terrain
Metabolism
A heavier person burns more calories per step.
So, How Many Steps to Lose 1kg?
Let’s calculate.
If:
10,000 steps burn approx. 400 calories (average)
Then to burn 7,700 calories:
7,700 ÷ 400 ≈ 19 days
That means:
– Walking 10,000 steps daily could help you lose 1kg in about 3–4 weeks, if diet remains controlled.
If you walk only 5,000 steps per day:
It may take around 6–8 weeks.
Is Walking Alone Enough?
Walking is excellent for:
Sustainable fat loss
Improving metabolism
Supporting heart health
Maintaining weight after bariatric surgery
But for faster results, combine walking with:
Protein-rich balanced diet
Strength training
Proper hydration
Medical guidance if overweight
For individuals with obesity or high BMI, medical weight loss or bariatric procedures may be considered under expert supervision.
How Many Steps Should You Walk Daily?
For general health:
– 6,000–8,000 steps
For weight loss:
– 8,000–12,000 steps consistently
The key factor is daily calorie deficit, not just step count.
Tips to Lose 1kg Safely
Walking 1,000 steps is a good start, especially if you are new to exercise. But 1,000 steps alone is not enough for significant weight loss.
Here’s why:
To lose 1 kg of body fat, you need a calorie deficit of approximately 7,700 calories.
If 1,000 steps burns 40 calories (average), then:
To burn 1,000 calories, you would need about 25,000 steps.
That’s why walking alone, especially low step counts, may not produce visible weight loss unless combined with a calorie-controlled diet.
FAQs How Many Steps to Lose 1kg?
1. How many steps to walk in a day to lose 1 kg?
To lose 1 kg of body fat, you need to burn approximately 7,700 calories.
If you walk 10,000 steps per day, you may burn around 300–500 calories, depending on your weight and pace.
At this rate, losing 1 kg through walking alone may take about 3–4 weeks, especially if combined with a controlled diet. The key is maintaining a consistent calorie deficit.
2. How many calories do 10,000 steps burn?
On average, 10,000 steps burn between 300 to 500 calories.
Calorie burn depends on:
Body weight
Walking speed
Age
Terrain
Metabolism
A heavier person or someone walking briskly will burn more calories than someone walking slowly.
3. Will I lose weight walking 10,000 steps a day?
Yes, walking 10,000 steps daily can help with weight loss — if it creates a calorie deficit.
If you maintain the same eating habits but increase activity, you may gradually lose weight. However, combining walking with a balanced diet leads to better and faster results.
Consistency matters more than intensity.
4. Can I lose 10kg by walking?
Yes, it is possible to lose 10 kg by walking — but it takes time and discipline.
Losing 10 kg requires burning approximately 77,000 calories over time. Walking regularly (8,000–12,000 steps daily) combined with dietary control can help achieve this gradually.
Healthy weight loss is typically 0.5–1 kg per week, meaning losing 10 kg may take 3–6 months or more, depending on your starting weight and lifestyle.
For individuals with obesity or high BMI, medical supervision may be recommended for safe and sustainable weight loss.
