How many calories are burned walking 5 km? Most people burn between 220 and 350 calories by walking 5km. Therefore, if you walked 5 days a week, each 5km, you would burn between 1100 and 1750 calories, depending on your weight.
On this account, you would lose up to 0.22 kg body weight while your diet remains the same.
Moreover, the amount of weight you lose will depend on your terrain outdoors or the incline on a treadmill.
Calories Burned Walking 5 Km
Usually, the number of calories you burn at the 5km walk will largely depend on your body weight, as well as your skill level, your terrain and your speed.
If your weight is (45KG) 100 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 186 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 208 calories burned
If your weight is (59KG) 130 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 239 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 270 calories burned
If your weight is (73KG) 160 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 298 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 336 calories burned
If your weight is (86KG) 190 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 351 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 398 calories burned
If your weight is (100KG) 220 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 407 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 460 calories burned
If your weight is (113KG) 250 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 463 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 522 calories burned
If your weight is (127KG) 280 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 519 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 584 calories burned
If your weight is (140KG) 310 pounds:
- Walking 5 km at a medium walk pace of 5.6 km/h: 575 calories burned
- Walking 5 km at a quick walk pace of 7.2 km/h: 650 calories burned
Read Also:
- How Long Does It Take to Walk 5km Outside and On the Treadmill: By Age and Gender?
- How Many Steps to Walk or Run 5 Km(5k) by Height & Gender?
How Many Steps are in a 5km Walk? (Men and Women Combined)
Interestingly, men walk quicker than women under the same health and fitness conditions. Therefore, it is not surprising that they take fewer steps than women to accomplish a 5km walk.
For example, a woman of 5’9” and a weight of 65kgs at an average speed of 5 km/h takes 1394 steps for every km. This number translates to 6972 steps for 5km. On the other hand, a man of 5’9” height a 65kgs body weight walking at a speed of 5 km/h takes 1374 steps for every km, amounting to 6870 steps for 5km.
Does Walking 5km Every Day Aid Weight Loss?
Yes, walking 5km daily definitely aids in weight loss, though it takes time.
On average, walking 5 km would take 45 minutes of non-stop activity. If you take a brisk walk, the impact would actually be close to the impact of running.
According to research, an individual of average weight at a walking pace of 5 km/h, 70 to 80 kgs, will lose 7 to 8 kgs walking 5km daily for 6 months. However, if this pace were improved to 5 km/h on hilly terrain, the weight loss would obviously rise without any improvements in the diet.
Therefore, while the weight loss through walking would be a slow process, it is possible over time.
However, you could change the slow pace of weight loss with a diet improvement. For example, a reduction in calorie intake while burning calories while walking means that you will create a calorie deficit. If you can create a calorie deficit every week, you will shed more body weight than an individual without a diet plan.
Thus, rather than burn 0.22 kgs body weight a week, this could turn to 0.8, or even 1kg, walking 5km daily for a week and with a diet under observation.
This especially works for people who are overweight or obese. For example, walking 5km alone helps burn approximately 400 calories at a time, which means 5 days a week helps burn 2000 calories. If they are on a calorie-deficit diet that restricts at least 500 calories a day, then they would lose substantial weight by the end of the week.
Bottom line
Generally, walking 5 km will help burn approximately 220-250 calories at a time. However, this will depend on body weight; heavier people will burn more than lighter people.
When combined with a calorie intake restriction, walking 5km daily is good for burning calories and weight management.
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