How Many Calories Burned Walking 20 miles a Week?

Walking is a simple and effective form of exercise that offers numerous health benefits, including improved cardiovascular health, increased endurance, and weight management. For those aiming to shed extra pounds and improve their fitness level, walking 20 miles a week can be a great way to achieve their goals. In this blog post, we will explore the topic of calories burned while walking 20 miles a week and provide valuable insights for your fitness journey.

How Many Calories Burned Walking 20 miles a Week?

Walking 20 miles a week can burn around 2,000 calories, assuming an average of 100 calories per mile. The actual calorie burn may vary depending on factors like weight, walking pace, and terrain. For a more precise estimate, consider using a fitness tracker or an online calculator that takes your individual details into account.

Walking Pace (mph)	Calories Burned per Mile	Calories Burned in 20 Miles
2.0 (slow pace)	70-80	1,400 – 1,600
3.0 (moderate pace)	90-100	1,800 – 2,000
4.0 (brisk pace)	120-130	2,400 – 2,600

Calculating Calories Burned:

The number of calories burned during walking depends on several factors, such as weight, walking pace, and terrain. On average, a person may burn approximately 100 calories per mile while walking. Therefore, walking 20 miles a week would result in burning around 2,000 calories.

Personalizing Your Caloric Expenditure:

To get a more accurate estimate of your individual caloric expenditure, consider using a fitness tracker or a reputable online calculator. These tools take into account your weight, walking speed, and other personal details to provide a more tailored estimation.

The Impact of Walking Speed:

Walking speed plays a significant role in determining the calories burned. Generally, the faster you walk, the more calories you burn. For instance, walking at a brisk pace (around 4 miles per hour) burns more calories compared to walking at a leisurely pace.

Weight Loss and Walking 20 Miles a Week:

Walking 20 miles a week can contribute to weight loss when combined with a balanced diet. Burning 2,000 extra calories per week through walking can create a calorie deficit, leading to gradual and sustainable weight loss over time.

Tips for Maximizing Caloric Burn:

• Incorporate inclines or hills in your walking route to challenge your leg muscles and burn more calories.
• Consider interval training by alternating between moderate and fast walking speeds during your walk.
• Aim for consistency in your walking routine to maintain your calorie-burning efforts.
• Stay hydrated before, during, and after your walks to support your overall health and performance.

Aside from calorie burning, walking 20 miles a week offers a range of health benefits, including:

• Improved mood and mental well-being
• Reduced risk of chronic diseases like heart disease and diabetes
• Enhanced joint flexibility and bone density
• Lowered stress levels

How long will it take to lose 20 pounds walking 2 miles a day?

To calculate how long it will take to lose 20 pounds by walking 2 miles a day, we need to consider the concept of a calorie deficit. Weight loss occurs when you burn more calories than you consume. Here’s a rough estimation of the time it might take to lose 20 pounds:

1. Calculate the Calories Burned: First, let’s estimate the number of calories burned while walking 2 miles. On average, a person may burn around 100 calories per mile while walking. So, walking 2 miles a day would burn approximately 200 calories.
2. Determine the Caloric Deficit: To lose one pound of body weight, you need to create a caloric deficit of approximately 3,500 calories. To lose 20 pounds, you would need a total caloric deficit of 20 x 3,500 = 70,000 calories.
3. Calculate the Time for Weight Loss: With a daily caloric deficit of 200 calories (from walking 2 miles), it would take you around 350 days to reach a caloric deficit of 70,000 calories (70,000 / 200 = 350).

Keep in mind that this is a rough estimation, and individual results may vary based on various factors, such as metabolism, diet, and overall activity level. Additionally, losing weight too quickly may not always be safe or sustainable.

It’s essential to focus on making gradual, healthy lifestyle changes that can lead to long-term success. If you’re considering a weight loss plan, it’s advisable to consult with a healthcare professional or a registered dietitian to create a personalized and balanced approach to achieve your goals.

Why am I not losing weight walking 2 miles a day?

Possible reasons for not losing weight walking 2 miles a day: 1) Caloric intake exceeds expenditure, 2) Low-intensity activity may not create a sufficient calorie deficit, 3) Lack of muscle-building exercise, 4) Weight loss plateau, 5) Underlying medical conditions, 6) Inconsistency, and 7) Insufficient overall activity levels (NEAT). Seek professional advice if needed.

There could be several reasons why you might not be losing weight despite walking 2 miles a day. Weight loss is influenced by a combination of factors, and a single activity like walking may not be enough on its own. Here are some possible reasons:

1. Caloric intake: Weight loss is largely dependent on the balance between the number of calories you consume and the number of calories you burn through physical activity. If you are not seeing results, it’s possible that you are still consuming more calories than you are burning, even with the added walking. Make sure you are following a balanced and healthy diet, and consider tracking your food intake to identify any potential issues.
2. Intensity and duration: While walking is a great form of exercise, the intensity and duration of your walks may not be sufficient to create a significant calorie deficit. To burn more calories, you might want to consider increasing the pace or adding some interval training to your routine.
3. Muscle mass: Building muscle can contribute to weight loss by increasing your metabolic rate. However, walking alone may not be enough to stimulate significant muscle growth. Consider incorporating some resistance training or strength exercises into your routine to help build muscle mass.
4. Plateau effect: It’s common for weight loss to plateau after some time. Initially, you might see some progress, but as your body adjusts to the new routine, the weight loss can slow down. To break through a plateau, consider varying your exercise routine, trying different forms of physical activity, or increasing the intensity of your workouts.
5. Underlying medical conditions: Certain medical conditions or medications can make it more challenging to lose weight. If you’re concerned about your lack of progress, it’s a good idea to consult with a healthcare professional to rule out any underlying health issues.
6. Inconsistency: Consistency is key when it comes to weight loss. Walking 2 miles a day is a good start, but if you skip days or are not consistently active, it may hinder your progress.
7. Non-Exercise Activity Thermogenesis (NEAT): NEAT refers to the calories you burn through everyday activities like fidgeting, standing, or moving around the house. If you’re less active during the rest of the day, the impact of your daily walk may be less significant.

FAQs

How many calories do you burn walking 10 miles a week? The number of calories burned while walking depends on various factors such as weight, pace, and terrain. On average, a 150-pound person may burn around 400-500 calories by walking 10 miles a week.

How many calories do you burn walking 20 miles? For a 150-pound person, walking 20 miles may burn approximately 800-1000 calories. Again, this can vary based on individual factors.

How far do I have to walk to burn 1000 calories? To burn 1000 calories through walking, a 150-pound person might need to walk around 20-25 miles.

How many miles to walk to burn 500 calories a day? Walking around 10 miles could potentially burn about 500 calories for a 150-pound person.

Does walking burn belly fat? While walking can contribute to overall weight loss, it may not specifically target belly fat. Combining walking with a healthy diet and other forms of exercise can be more effective in reducing belly fat.

How long will it take to lose 20 pounds walking 2 miles a day? Weight loss depends on various factors like diet, metabolism, and starting weight. Generally, walking 2 miles a day might help you lose 1-2 pounds per month, so it could take around 10-20 months to lose 20 pounds.

How long should I walk to burn 500 calories? The time it takes to burn 500 calories depends on your weight, pace, and terrain. On average, it might take around 1.5 to 2 hours of walking for a 150-pound person to burn 500 calories.

How can I burn 400 calories a day by walking? Walking approximately 8 miles at a moderate pace could help burn around 400 calories for a 150-pound person.

How many steps to walk to burn 500 calories? The number of steps to burn 500 calories depends on stride length and other factors, but on average, it might take around 10,000-12,000 steps for a 150-pound person.

Why am I not losing weight walking 10 miles a day? If you’re not losing weight despite walking 10 miles a day, consider factors like caloric intake, overall activity levels, muscle mass, and medical conditions. It’s important to maintain a calorie deficit to promote weight loss.

How much weight can I lose in 1 month by walking? Weight loss varies, but a safe and sustainable goal might be around 4-8 pounds per month through a combination of walking and a balanced diet.

Does walking tone your legs? Walking can help tone and strengthen leg muscles, but targeted strength training can be more effective for significant toning.

Has anyone lost weight walking 10,000 steps a day? Yes, many people have lost weight by consistently walking 10,000 steps a day, especially when combined with other healthy lifestyle choices.

Does walking tone your butt? While walking can engage the gluteal muscles, targeted exercises like squats and lunges are more effective for toning the buttocks.

How much should I walk to slim down? To slim down, aim for a combination of regular walking, balanced diet, and possibly other forms of exercise. Consistency and patience are key.

What exercise burns the most calories? High-intensity exercises like running, jumping rope, or swimming tend to burn more calories per unit of time compared to lower-intensity activities like walking.

Will I lose weight walking 20 miles a day? Losing weight depends on your overall calorie balance. While walking 20 miles a day burns significant calories, weight loss may not occur if caloric intake exceeds expenditure.

Does slow walking burn belly fat? Slow walking can contribute to overall calorie expenditure but may not be as effective as higher-intensity exercises for burning belly fat.

Why do I weigh less after a walk? Weight can fluctuate due to changes in water retention and other factors. After a walk, you might have lost water weight through sweating.

Why am I gaining weight when I’m walking more? Gaining weight while increasing walking could be due to factors like increased muscle mass, changes in diet, or other health conditions. Consider consulting a professional for personalized advice.

Conclusion:

Walking 20 miles a week can be an effective way to burn calories, promote weight loss, and improve overall health. It’s a low-impact exercise accessible to people of all fitness levels. Remember that consistency and combining your walking routine with a balanced diet are key to achieving your fitness goals. So, lace up your walking shoes and start reaping the many benefits of this simple yet powerful exercise!