Walking for Health and Weight Loss: The Complete UK Guide
Walking is the most accessible form of exercise available to most people. It requires no equipment, no gym membership and can be done almost anywhere. In the UK, walking is actively promoted by the NHS as a cornerstone of a healthy lifestyle, and evidence continues to support its wide-ranging health benefits — from cardiovascular health to mental wellbeing and weight management.
How This Calculator Works: The MET Method
The Metabolic Equivalent of Task (MET) is a standard measure of exercise intensity relative to rest. One MET is defined as the energy expended sitting quietly, approximately 1 kcal per kg of body weight per hour. Walking at different speeds has different MET values. The calorie formula is straightforward:
Calories = MET value × body weight in kg × duration in hours
For example, a 75 kg person walking at a moderate pace (MET 3.5) for 60 minutes burns: 3.5 × 75 × 1.0 = 262.5 kcal.
NHS Active 10 Campaign
The NHS Active 10 campaign encourages adults in England to complete at least 10 minutes of brisk walking three times per day. Research underpinning the campaign showed that a single brisk 10-minute walk provides health benefits comparable to longer, slower walks. The programme targets people who find traditional exercise goals daunting, offering a gradual, achievable entry point into regular physical activity. The free Active 10 app (available on iOS and Android) tracks walking sessions and provides personalised coaching.
The 10,000 Steps Goal: What the Research Actually Says
The 10,000 steps target originated as a marketing slogan for a Japanese pedometer in 1965, not from scientific research. A landmark 2021 study published in JAMA Internal Medicine (Lee et al.) followed 16,741 older women and found that health benefits plateaued at around 7,500 steps per day. A 2022 study in The Lancet Public Health confirmed that 6,000–8,000 steps per day was associated with a 50% reduction in mortality risk for older adults. While 10,000 steps remains a useful motivational target, even 6,000–7,000 steps daily confers significant health benefits.
For a person with an average stride length of 0.75 metres, 10,000 steps equates to approximately 7.5 km. At a moderate pace this takes about 90 minutes. A 70 kg person would burn roughly 320–380 kcal, equivalent to a medium latte and a biscuit.
Calories Per Mile Walking
One mile (1.61 km) of walking burns approximately the following for different body weights:
- 60 kg person: approximately 60–70 kcal per mile
- 70 kg person: approximately 70–85 kcal per mile
- 80 kg person: approximately 80–95 kcal per mile
- 90 kg person: approximately 90–110 kcal per mile
- 100 kg person: approximately 100–120 kcal per mile
These figures increase with faster pace and uphill terrain. The key insight is that calorie burn per mile is relatively consistent across different speeds — but burning more calories per hour requires walking faster or adding incline.
Hill Walking and Terrain Effects
Walking uphill is one of the most effective ways to increase calorie burn without requiring a faster pace. Research shows that a 5% incline increases energy expenditure by approximately 30%, and a 10% incline by around 50%. Hill walking also strengthens the glutes, hamstrings, calves and core more effectively than flat terrain. Nordic walking — using poles to engage the upper body — can increase calorie burn by a further 20–25% compared to standard walking at the same pace.
Popular UK hill walking destinations include the Peak District, Lake District, Yorkshire Dales and Scottish Highlands. Even urban walks can incorporate steps, bridges and gentle inclines to boost the workout intensity.
Walking vs Running: Efficiency and Weight Loss
Running burns approximately twice as many calories per mile as walking, but walking can often be sustained for much longer. A person who walks 5 miles will burn roughly the same calories as someone who runs 2.5 miles. Running has a higher injury rate — studies estimate 30–75% of regular runners sustain an injury each year, compared to much lower rates for walkers. For long-term weight loss, consistency matters most, and walking can be maintained daily whereas intensive running typically requires recovery days.
A 2015 study published in Arteriosclerosis, Thrombosis, and Vascular Biology found that walking reduced the risk of high blood pressure, high cholesterol and diabetes by amounts comparable to running when energy expenditure was equated. Walking at a brisk pace for 150 minutes per week delivers essentially the same cardiovascular protection as 75 minutes of running.
Walking Pace and Health Outcomes
The speed at which you walk has a stronger relationship with health outcomes than the distance covered. A 2019 Harvard University study of 116,000 adults found that brisk walkers (above 5.5 km/h) had a mortality risk 20–24% lower than slow walkers, regardless of total distance walked. Brisk walking (classified by the NHS as "slightly breathless but still able to hold a conversation") corresponds to a MET of approximately 4.0–4.5 and an exercise intensity of 50–70% of maximum heart rate for most adults.
UK Walking Statistics
According to Sport England's Active Lives Survey 2022/23, approximately 28% of adults in England walk for recreation at least once per week. parkrun — the free weekly 5km timed walk/run event held in parks across the UK — attracts over 140,000 participants most Saturdays, with a significant proportion choosing to walk. Dog ownership is associated with increased walking activity: UK dog owners walk an average of 24 extra minutes per day compared to non-owners, providing meaningful health benefits.
The National Travel Survey shows that walking accounts for approximately 25% of all trips made in England, though average trip distance has declined. Workplace walking initiatives, such as walking meetings and treadmill desks, are increasingly popular in UK offices as a way to reduce sedentary behaviour.
Walking and Mental Health
The mental health benefits of walking are well-documented. A 2022 review in JAMA Psychiatry found that walking 1.25 hours per week at a brisk pace was associated with a 25% lower risk of developing depression. Walking in green spaces (parks, woods, countryside) amplifies these benefits through exposure to nature, often termed "green exercise." The NHS specifically recommends walking as a first-line intervention for mild to moderate depression and anxiety, with "green social prescribing" programmes connecting people with local walking groups through GP referrals.
Calorie Burn: Shopping, Dog Walking and Daily Activities
Not all walking happens as deliberate exercise. Non-exercise activity thermogenesis (NEAT) — the calories burned through daily movement — can vary by up to 2,000 kcal per day between individuals. Common activities and their approximate calorie burns for a 70 kg person include:
- Supermarket shopping (trolley): approximately 200 kcal per hour (MET ~2.3)
- Dog walking (moderate pace): approximately 245 kcal per hour (MET 3.5)
- Strolling in a park: approximately 175 kcal per hour (MET 2.5)
- Walking up stairs: approximately 490 kcal per hour (MET 7.0)
- Mall walking: approximately 210 kcal per hour (MET 3.0)
Frequently Asked Questions
How many calories do you burn walking a mile?
A 70 kg (11 stone) person burns approximately 70–85 kcal walking one mile (1.6 km) at a moderate pace (5 km/h). Heavier people burn more — a 90 kg person burns roughly 90–105 kcal per mile. Pace matters: walking briskly (6 km/h) burns around 20% more per mile than walking slowly (3 km/h). Uphill terrain can increase calorie burn by 30–50% compared to flat ground.
How many calories does 10,000 steps burn?
10,000 steps is approximately 7–8 km for most adults (stride length around 0.75 m). A 70 kg person burns roughly 300–400 kcal completing 10,000 steps at a moderate walking pace. The exact figure varies with body weight, pace and terrain. A 2021 study in JAMA Internal Medicine found that 7,000–8,000 steps per day is associated with significant health benefits, challenging the idea that 10,000 is a magic number.
Does walking uphill burn more calories?
Yes, walking uphill significantly increases calorie burn. A 5% incline increases energy expenditure by approximately 30% compared to flat walking at the same speed. At a 10% incline the increase is around 50%. Hill walking also engages the glutes, hamstrings and calves more intensely, contributing to muscle strength and overall fitness. The MET value for uphill walking at a moderate pace rises from 3.5 to approximately 4.5–5.0.
Is walking better than running for weight loss?
Running burns approximately twice as many calories per mile as walking because it requires more energy to move the body at higher speeds. However, walking is lower impact, sustainable for longer durations, has a much lower injury risk, and is accessible to nearly everyone. For weight loss, total calorie deficit matters most — and walking for 60 minutes may burn similar calories to running for 30 minutes. Both are effective; the best exercise is the one you can maintain consistently.
How fast should I walk to burn fat?
Brisk walking at 5.5–6.5 km/h (3.4–4 mph) puts most people in the moderate-intensity exercise zone, which corresponds to roughly 50–70% of maximum heart rate. This is an effective fat-burning zone. The NHS Active 10 campaign recommends 10 minutes of brisk walking three times per day as a minimum target. You should be able to hold a conversation but feel slightly breathless — this indicates an appropriate fat-burning intensity.
Does body weight affect how many calories I burn walking?
Yes, body weight is the primary factor determining calorie burn during walking. The MET formula (Calories = MET × weight kg × hours) shows a direct proportional relationship. A 90 kg person burns 50% more calories than a 60 kg person walking the same distance at the same pace. This means that as you lose weight, you will burn fewer calories doing the same exercise — one reason why exercise needs to be gradually increased as weight loss progresses.