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How Much To Walk According To BMI

How Much Should You Walk According to Your BMI?


It is essential to walk if you want to live a healthy life. Scientists have shown that daily walking reduces the risk of heart disease, stroke, cancer, and diabetes. Spending more time in areas with abundant natural light and fresh air can significantly impact your quality of life.

It has been demonstrated to alleviate sadness and anxiety symptoms as well. Even though doctors worldwide advocate walking, it is crucial to know how much to walk according to BMI (Body Mass Index). If you learn the principles of BMI, how to utilize the BMI Calculator, and how to schedule your daily walks based on your BMI, you will gain a great deal on your way to better health.

Let’s explore in this post how much to walk according to BMI. The post answers the most common query, i.e., how much should I walk according to my BMI? 

How Much to Walk According to BMI?

Walking is a great exercise and can help you attain your fitness and weight loss goals by increasing calorie expenditure. It is an excellent means to improve your general health, burn calories, and maintain a healthy BMI. It benefits your heart and helps you burn calories, but you shouldn’t do it if you have certain diseases or health risks.

A person’s BMI is a number that indicates their weight concerning their height. To calculate an individual’s BMI, divide their weight in kilograms by the square of their height in meters. Additionally, you can calculate your own BMI using a body mass index calculator.

The number of calories you burn relies on various factors, including gender, age, weight, size, and speed.

  • A normal person will burn between 300 and 360 calories per hour while walking.
  • You should cover approximately 3 miles if you walk quickly.
  • You will burn somewhere between 1050 and 1800 calories in 5 days. 

So, how much to walk based on BMI to lose weight? 

Approximately 3,500 calories are contained in one kilogram of fat.

If you adhere to your fitness regimen, you will shed a half-pound per week. You will lose approximately 2 pounds a month without changing your diet or exercising for more than an hour per day. If you can run five miles daily for the next 30 days, you will burn 3,500 calories per week.

In the first three months of running, considering all factors, you could lose up to four pounds. That’s a ten-pound weight drop in less than three months.

You have likely been instructed to walk at least 10,000 steps daily. Due to the popularity of hand-held and portable pedometers, many people now aim to walk at least 10,000 steps daily. Even while that is a considerable amount of walking, some individuals may find it excessive. However, the weight you wish to lose will dictate how vigorously you must walk to lose it. You will have a greater chance of success if you take things gently and concentrate on making excellent daily decisions.

How Much Should I Walk According to My BMI

Initially, determine your BMI. Determine how much weight you need to drop to bring your BMI to the desired level.

Raising daily mileage to five miles is an effective weight loss method. It will result in a weekly loss of approximately 3,500 calories or one pound of fat.

It takes time to transition from a sedentary or inactive lifestyle to a very active one. People with a higher BMI or who are just beginning to improve their habits should walk at least 30 minutes daily. It is equivalent to 3,000 to 5,000 steps per day, or 1.5 to 3 kilometers. The same holds for those lower on the list who do not engage in physical activity. The ideal strategy to achieve this objective is to begin with, a manageable level and progressively add greater stress to the body.

  • You can walk 60–90 minutes daily or even longer if your BMI is below average.
  • Some individuals may walk more than 10,000 steps daily, equivalent to 5 to 7 kilometers.

All of this depends on your health history, amount of physical activity, diet, and lifestyle in general.

If you wish to lose weight quickly, walk at least 5 miles daily. Before beginning a weight loss program, you should ensure that all of your health concerns are addressed.

You should progressively increase your daily walking distance to five miles. A few kilometers of daily walking may be sufficient to reduce weight.

  • It is unnecessary to walk five miles in one go
  • You can divide the walk into 3 or 4 shorter walks if you have limited time

Individuals can burn more calories if they walk fast for thirty to sixty minutes five days per week. You must go for a minimum of two and a half hours for the entire week.

Make it a point to go for a brisk walk and maintain an effort level that works for you.

Even if you could divide your walking into 10-minute segments, the most effective strategy to burn calories is to walk fast for over 30 minutes straight after warming up. It will also boost your metabolism, which is an added benefit.

When you initially begin walking, you should walk shorter distances at a slower speed and gradually increase your walking duration. In the beginning, you may wish to walk a bit faster on some of your walks.

Stability can help you burn calories, increase the efficiency of your metabolism, and create new habits. Stability can also facilitate the formation of new habits. The expectation is that you will achieve a healthy weight for your height if you walk daily.

To get better guidance regarding your query, i.e., how much should I walk according to my BMI, you should consult a physician or other medical practitioner.


If you want to modify your behaviors or live a healthy life, begin by walking. It is an excellent way to begin. Set a goal to improve the daily distance or number of steps you take and the frequency you go on walks. Adding a few times per week of walking at a quicker pace or up steeper hills is another approach to increase effort. People who want to reduce weight through walking should do at least 10,000 steps per day and maintain that speed. Some individuals may wish to take even more steps than this number suggests. People who wish to lose weight should take as many additional steps as they can each day in addition to their average number of steps.

Every individual’s health journey is unique; thus, it is always wise to consult a professional to know how much to walk according to BMI. 

You can consult our experts at HG Analytics to get rid of your weight issues or the associated health problems. Contact our team to work towards your goal as soon as possible. With HG Analytics’ assistance, you may be able to manage your weight and other health issues. 

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