How Much Walking Is Needed to Lose One Kilogram of Fat?
Losing one kilogram of fat might sound like a simple goal, but behind that number lies serious effort and a significant calorie deficit.
To shed one kilogram of fat, you need to burn between 7,000 and 7,700 calories – depending on the composition and water content of your fat tissue, according to Slobodna Dalmacija.
How Many Calories Do Different Activities Burn?
It’s not easy to lose a kilogram of fat.
Of course, calorie burn depends on gender, age, body weight, and exercise intensity.
For a person weighing 70 kilograms, the approximate calories burned per hour are:
Walking (5 km/h) – 330 to 370 kcal
Fast walking (6–8 km/h) – about 500 kcal
Walking uphill – 400 to 700 kcal
Running (10 km/h) – 700 to 800 kcal
Running up stairs – up to 819 kcal
Cycling (15–20 km/h) – about 500 kcal
Faster cycling (22–25 km/h) – up to 735 kcal
Swimming (at a fast pace) – about 590 kcal
Hiking – about 438 kcal
Jump rope – up to 861 kcal
How Much Exercise Is Needed to Lose One Kilogram?
If we consider an average of 7,000 calories, that would mean you need to:
- walk for 20 hours at a moderate pace
- run for 9 to 10 hours
- cycle for around 14 hours
- swim for 12 hours
Of course, it’s not advisable to do all of that at once – neither physically nor mentally.
Exercise should last up to two hours per day, and beginners should start with 30 minutes and gradually increase the duration.
The Best Approach: A Combination of Diet and Movement
Experts recommend combining reduced calorie intake with increased physical activity. For example, if you eat 500 fewer calories per day and burn an additional 500 through movement, you could lose about one kilogram of fat in a week.
The key is consistency, smart planning, and small daily steps. Instead of chasing miracles in three days, focus on a sustainable rhythm – and results will follow.
