How Many Calories Are Burned Walking 5 Miles & Weight Loss?

5 miles of walking helps you burn calories and even lose weight in the long run. An average person burns approximately 350 to 600 calories in a walk 5 miles a day. This translates to an average of 1750 to 3000 calories burned in 5 days a week. If you keep eating the same way as before, you’ll probably lose about half to almost a pound of fat per week.

Actually, people with stubborn belly fat find impressive improvement after dedicated walking, as per Boxrox Fitness Magazine‘s findings. Tara Brown from Chesterfield also reported losing massive weight within two years, encouraging people to use even low-impact programs such as walking towards weight loss goals.

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Calories burned walking 5 miles at a pace and weight

There is a wide range of calories individuals burn walking 5 miles. After all, the exact numbers have to do with speed, sex, body weight, height, and Body Metabolic Index.

Your fitness level also factors in, where fitter people lose fewer calories at a time compared to people who rarely exercise. Also, people who walk uphill will definitely use more energy in a walk compared to individuals walking downhill or on flat terrain, hence losing more calories.

The below chart breaks down how many calories does walking 5 miles someone burn, depending on their weight and pace

Weight lbs or kg	Normal pace 2.5 to 3.5 Mph (Calories Burned)	Brisk pace 3.5 to 4 Mph (Calories Burned)	Faster pace 4.5 Mph (Calories Burned)	Weight loss of Normal pace (pound )
100 lbs (45 kg)	266- 300 cal.	284 cal.	318-336 cal.	0.0859 lbs
120 lbs (54 kg)	319-360	341	382-403	0.1030 lbs
140 lbs (64 kg)	372-420	398	446-471	0.1202 lbs
160 lbs (72 kg)	425-480	455	509-538	0.1374 lbs
180 lbs (82 kg)	479-540	512	573-605	0.1546 lbs
200 lbs (90 kg)	532-600	568	637-672	0.1718 lbs
220 lbs (100 kg)	585-660	625	700-740	0.1889 lbs
250 lbs (113 kg)	665-750	710	796-841	0.2147 lbs
275 lbs (125 kg)	731-825	782	875-925	0.2362 lbs
300 lbs (136 kg)	798-900	853	955-1000	0.2577 lbs

On Uphill surfaces

The below chart calculations are based on walking on Uphill surfaces, like Hills and incline of the treadmill. Walking uphill for 5 miles increases your burn dramatically.

Weight lbs or kg	The moderate pace of 3.5 Mph (Calories Burned)	Fast pace of 4.5 Mph (Calories Burned)	Weight loss at a moderate pace (pound)
100 lbs (45 kg)	365 cal.	413 cal.	0.1045 lbs
120 lbs (54 kg)	438	496	0.1254 lbs
140 lbs (64 kg)	511	579	0.1463 lbs
160 lbs (72 kg)	584	662	0.1672 lbs
180 lbs (82 kg)	657	745	0.1881 lbs
200 lbs (90 kg)	730	827	0.2091 lbs
220 lbs (100 kg)	803	910	0.2299 lbs
250 lbs (113 kg)	912	1034	0.2612 lbs
275 lbs (125 kg)	1003	1138	0.2873 lbs
300 lbs (136 kg)	1095	1241	0.3135 lbs

Therefore, while one individual may lose 350 calories in a single 5-mile walk, another would lose as much as 600 calories in the same distance walk.

How Many Calories Can You Lose Walking 5 Miles a Day, 5 Days a Week? And Tips?

You lose between 1750 calories and 3000 calories walking 5 km daily for five days a week. Interestingly, you don’t even need to take a walk for all seven days of the week to make an impact. After all, a break in between your exercise schedule is helpful for your energy boost. For example, you could walk for three days and take a break, then another two and take a break. Alternatively, you can consider walking for five days straight and then getting a two-day break.

Tips for Walking 5 Miles

As mentioned earlier, pace and terrain will positively improve the calories you burn. Therefore, over time, you can consider walking faster for better results. As your walk tends towards a jog or a run, you will achieve more with calorie burning and weight loss. After all, running is still among the top ways for quick weight loss goals.

Most importantly, the increasing pace will help reduce the time taken walking the distance. Usually, it will take approximately 1 hour and 40 minutes to finish the 5-mile distance, walking at an average pace of 3 miles per hour. However, if you could increase your pace slightly to 4 miles an hour, you could complete the walk in 1 hour and 15 minutes. And you could increase the pace to ensure that you complete the exercise in 1 hour and 5 minutes.

On the other hand, you can tell that you need more energy to climb a hill than on any other terrain. Thus, if you could get more uphill terrains to exercise on, you would obviously burn more calories; all other factors held constant.

Bodybuilder and physique coach Paul Revelia explains in a YouTube Video how he decided to increase an incline and walk on a treadmill for 1 hour daily for one month because of disturbing belly and lower back fat. He lost 10 pounds along the way, which he attributes to walking as the rest of his day was quite passive.

Beginner Tips: starting at a pace and terrain that you are most comfortable with is advisable. This would help ensure that your joints and muscles gain resistance and strength before subjecting them to more impactful terrains and paces.

If you could walk 5 miles daily for only 5 days a week, up to 3000 calorie burning is definitely impactful on your health. You will shed some body fat, and most importantly, your cardiac and lung health will improve. Without working on your diet improvement, this will still give you a calorie deficit and is not comparable to a sedentary lifestyle.

Nevertheless, if you have serious weight loss goals, the walk will work better if combined with a healthy diet. Generally, you can consider cutting some calories from each meal to ensure that you have a calorie deficit.

Benefits of Walking 5 Miles a Day

Walking 5 miles a day is not only good for your physical health but also your internal organs, your emotional health, and your mental health. Let’s take a look at some of the benefits you gain from the walk;

1. Cardiovascular and Respiratory Health Improvement

When walking briskly, your lungs, heart, and connected organs are active in ensuring you get sufficient oxygen for the energy you need. Meanwhile, active systems reduce the risks of related health problems such as hypertension, stroke, and respiratory attacks.

2. Improves Overall Mood While Reducing Stress

You will realize that when you take an aerobic exercise such as walking, you increase the blood flow to your brain while helping release endorphins, the feel-good hormones. Therefore, an hour or more on the road or the treadmill should help boost your mood for the day and/ or night.

3. Encourages Joint Recovery and Maintenance

Walking is a low-impact activity that is sensitive to joints, unlike other activities such as running. Therefore, it helps prevent injuries, especially on knee and foot joints. In this regard, walking is also great for joint injury recovery. It is low-impact and hence does not cause damage while providing an exercise that encourages faster recovery.

4. Weight Management Strategy

Walking is effective in burning calories, shedding fat, and overall weight loss. When you commit to walking 5 miles a day, this means you commit to over 1 hour o aerobic exercise, which leads to ultimate weight loss on its own.

5. Muscle Strength and Resistance

Though slow, walking will help gain muscle strength and resistance over time. Seniors who walk 5 miles daily or at least 5 days a week will realize that they have stronger lower body muscles than those who do not exercise, delaying lower body organ weakness.

Final Thoughts

Walking 5 miles a day is an aerobic exercise that keeps one active while helping burn calories and loses weight. On the other hand, it is low-impact, friendly on the joints, and achievable for most people.

Most importantly, it helps prevent long-term heart illnesses such as hypertension, stroke, and thrombosis. It also keeps our feel-good hormones elevated for a happy and healthy life.

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