On average, you can burn 350-600 calories walking for 8 km. However, this will largely depend on your weight, terrain (whether uphill, flat or downhill), pace, age and sex.
Women walking uphill at a moderate speed of 5.6 km/h with a weight of 190 pounds would burn the 690 calories in this case.
Walking 8 km daily burns a pretty good number of calories, right? Almost as much as running for 50 minutes. Therefore, it may as well be a good way to expend energy, hence weight loss.
Calories Burned Walking 8 Km By Weight
If your weight is (45KG) 100 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 298 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 333 calories burned
If your weight is (59KG) 130 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 382 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 432 calories burned
If your weight is (73KG) 160 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 477 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 536 calories burned
If your weight is (86KG) 190 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 561 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 636 calories burned
If your weight is (100KG) 220 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 651 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 735 calories burned
If your weight is (113KG) 250 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 740 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 835 calories burned
If your weight is (127KG) 280 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 830 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 935 calories burned
If your weight is (140KG) 310 pounds:
- Walking 8 km at a moderate walk pace of 5.6 km/h: 920 calories burned
- Walking 8 km at a fast walk pace of 7.2 km/h: 1039 calories burned
How Many Steps are in 8 Km? (Men and Women Combined)
On average, there are 11264 steps for both men and women walking 8 km at a time. However, men walk more than women at any given time, which is why their steps at a time are a bit fewer.
A healthy woman who is 65kgs and of 5’9” height walking at an average speed of 5 km/h uses 11155 steps to complete 8km. On the other hand, a man of the same characteristics and speed use 10991 steps to complete 8km.
Read on for details: How Many Steps to Walk or Run 8 Km by Height & Gender?
Read Also: How Long Does It Take to Walk 8 Km by Age and Gender?
Does walking 8 km a day help lose weight?
In general, terms, walking 8km helps with weight loss. It will depend on the following;
- Walking speed (should be average to brisk)
- Commitment to the activity (more than 4 times a week)
- Terrain (choose an uphill terrain outdoor or an incline on a treadmill)
Say you lost 600 pounds walking 8 km at a brisk pace at a time, for 5 days a week. This would mean that you burn 3000 calories in a week. 1000 calories help you lose 0.5 pounds, which means that 3000 calories will help you lose 1.5 pounds (0.68 kg) in the week. And remember that you have not even factored in your diet at this point.
So, everyone with weight loss goals wants it faster than anything else. In this case, walking is a low-intensity workout that will not cause injury, while your diet modifications enhance the calorie-deficit goals. Essentially, you should create an eating schedule with minimal calorie intake at a time. Then, you will lose at least 1kg (2.2 pounds) every week of the intensive walking activity.
Assuming you also factor in drinking water and taking a walk early in the morning before breakfast. You would have taken an exercise while your body has no food to metabolize, hence the need for catabiolism, breaking down body fats and proteins to sustain body energy.
Then, cold water will trigger the body to create more energy to improve the water temperature to body temperature. It also keeps you hydrated while suppressing the need to take sweetened drinks immediately after the walk.
Overall, this second improvement will help lose 1.2kgs every week of the brisk walk for 8km.
Last but not least, ensure that you factor in more proteins in your schedule. Interestingly, more exercise or activity brings in the urge to eat more, and the worst part is that you crave unhealthy food. Proteins help manage hunger and craving by keeping you full longer.
Then, you will lose about 1.5 kgs every week if you walk the 8km briskly for 5 days.
Nonetheless, remember that the exact figures will depend on your height, weight, age and gender. Therefore, you will find that heavy people get even better than average results, and so do older people.
Bottomline
You can burn approximately 600 calories by walking 8km at a time, especially in a brisk uphill walk. Some studies recommend including a light run or a jog to enhance the intensity, increasing the burned calories.
And yes, the calories burned help lose weight, especially when combined with other improvement factors such as diet.
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