Overall, the number of calories you shed walking varies from one individual to another. Usually, the determining factors include body weight and fitness level.
Calories Burned Walking 6km
On average, a 6km walk should burn between 280 and 420 calories. However, since weight is a primary determinant;
Then it is 280 calories for lightweight people or of more physical fitness, and 420 for heavy people or individuals of modest fitness levels. People of moderate weight and fitness levels fall in between these figures.
What if you walk 6km daily for 4 days a week? Given the daily statistics above, 6km for 4 days a week means burning 1120 to 1680 calories. If you don’t make any changes to your diet, this calorie burn will lead to a calorie deficit. Therefore, in 4 days a week, the 6km walk will help you lose 0.33 pounds or 0.15kg to about 0.5 pounds or 0.22 kgs of body fat.
The figure below illustrates how many calories a person burns over 6 kilometers based on their weight and pace.
If your weight is 100 pounds (45KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 223 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 250 calories burned
If your weight is 130 pounds (59KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 287 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 324 calories burned
If your weight is 160 pounds (73KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 358 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 402 calories burned
If your weight is 190 pounds (86KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 421 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 477 calories burned
If your weight is 220 pounds (100KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 488 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 552 calories burned
If your weight is 250 pounds (113KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 555 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 626 calories burned
If your weight is 280 pounds (127KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 622 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 700 calories burned
If your weight is 310 pounds (140KG):
- Walking 6 km at a moderate walk pace of 5.6 km/h: 689 calories burned
- Walking 6 km at a fast walk pace of 7.2 km/h: 779 calories burned
How Many Steps are in a 6km Walk? (Men and Women Combined)
Basically, the steps you take in a 6km walk will depend on the length of a single step. A single step is longer than an average walk in a brisk walk. Also, men have longer steps than women, though the difference is negligible. Finally, as interesting as it may sound, people with longer legs have longer steps than shorter people.
Usually, you would use 1408 steps to cover 1km in an average walk. On the other hand, you would only require 1209 steps to cover 1km when in a brisk walk.
So, in an average walk, which is 5 km/h, men and women will take 8448 steps to complete 6km. However, this number goes down at a brisk walk of 6.5 km/h, which takes an average of 7254 steps for 6km.
| Walk Speed | Steps in 6km average (men and women combined) |
| Average walk (5kph) Walking 12.5 minutes per km | 8448 steps |
| Brisk walk (6.5kph) Walking 9.375 minutes per km | 7254 steps |
Read on for details: How Many Steps to Walk or Run 6 Km by Height & Gender?
More know: How Long Does It Take to Walk 6km (on Outside and Treadmill)?
Is a 6km Walk a Good Exercise?
Yes, a 6km walk is a good exercise since it offers most cardiovascular benefits. It gets the blood flowing in all the body cells, which is healthy. Besides, it keeps you away from cardiovascular-related illnesses such as cardiac arrest, high blood pressure, and stroke. Consistency also keeps your blood sugar low and safe from type II diabetes.
Moreover, it keeps you fit physically. Walking 6km a day, especially on different terrains or treadmill inclines and speeds, facilitates lower body muscle strength and endurance. In aging, this is one of the most affected parts of the body, so walking keeps you from the challenge.
Does a 6km Walk Help with Weight Loss?
Well, if you combine the walk with a healthy diet, 6km is sufficient for significant weight loss. However, you will lose a maximum of 2 pounds in a whole month, walking 6km consistently.
Therefore, 6km walks are great for maintaining a healthy body weight without a diet plan because they counter additional calories and fats.
Also, a 6km walk is suitable for weight loss if the goal is long-term. For example, if you aim to lose at least 10 pounds every year, the impact will be evident in the long term.
Benefits of Walking 6km Daily
Below are the benefits that you will reap from walking 6km daily;
- Cardiovascular and respiratory health: the continous flow of oxygen and blood from the cardio exercise prevents blockage of the respiratory and cardiovascular vessels, facilitating their health.
- Optimal blood flow in the body: walking encourages optimal blood flow, which keeps all the body parts active.
- A happy feeling: body exercise facilitates dopamine, a feel-good hormone that keeps one’s moods on the good side.
- Muscle strength and endurance: walking daily enhances muscle strength and endurance, which facilitates more activity and fewer chances of muscle-related illnesses.
- Muscle toning: walking 6km daily tones the lower body muscles, which facilitate a leaner outlook.
- General physical fitness: a person who walks 6km consistently gains a general body fitness outlook, which is athletic and free from flabbiness.
- Burning calories and weight loss: walking 6km a day burns over 200 calories, which translates into over 1000 calories in a week. In the process, one also loses body fats and body weight.
- Low-impact exercise benefits: walking offers perfect low-impact benefits in case of an injury, old age, or sickness. It doesn’t put a strain on the muscles and joints yet provides the benefits of cardiovascular activity.
- Prevention of major illnesses such as stroke, high blood pressure, and type II diabetes: an active heart can keep off toxic cholesterol around it. Also, the well-pumped blood reduces the chances of blood vessel blockage. Therefore, one minimizes the chances of heart-related illnesses, most of which are chronic.
- Excellent training for 3K and 5K walks: if you intend to participate in 3k and 5k walks for charity, professional, or fitness reasons, 6km walks are perfect training for you. They help you train with more distance than you need for 3 km and 5 km walks, hence encouraging competency.
Final Thoughts
How many calories are burned walking 6km? Approximately 200 to 400 calories, with steps between 7254 and 8448, depending on the speed.
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