To lose weight through walking, the general consensus among experts is to aim for about 5 miles (approximately 10,000 steps) per day. This distance is often recommended because it helps burn enough calories to contribute to weight loss when combined with a proper diet and other lifestyle factors

Key Points on Walking for Weight Loss:

• 10,000 steps per day (~5 miles) is a widely accepted target that supports weight loss and overall health. Studies show that consistently hitting this step count can enhance fat burning, especially if part of the walk is done at a brisk pace

• Walking 3 to 6 miles per day (7,000 to 10,000 steps) is effective for weight loss, depending on your body weight, walking speed, and intensity

• A brisk walking pace (3 to 4 miles per hour) helps burn more calories and can translate to walking 15 to 20 miles per week for weight loss purposes

• For those starting out or less active, beginning with shorter walks (e.g., 2 to 3 miles daily) and gradually increasing distance and pace is recommended for sustainable results

• Walking alone may not be sufficient for optimal weight loss; combining walking with strength training and a balanced diet improves effectiveness

• Calorie burn varies by weight and pace; for example, a 155-pound person walking 10 miles can burn approximately 700–1,200 calories, supporting a potential weight loss of about 1 pound per week if calorie intake remains constant

Practical Recommendations:

• Start by tracking your current step count.
• Increase your daily steps by 2,000 to 2,500 steps gradually until you reach around 10,000 steps per day

• Aim for 50 to 60 minutes of walking 4 to 5 days a week at a brisk pace to maximize fat burning

• Incorporate interval walking (alternating fast and slow pace) to boost calorie burn

In summary, walking about 5 miles a day at a brisk pace is a solid target to support weight loss, but individual needs may vary based on fitness level, weight, and lifestyle. Consistency and combining walking with other healthy habits will yield the best results