Walking for weight loss: MET values from the 2024 Compendium, calories by pace, steps vs minutes, incline and walking pads, safety and a 6-week plan.
Key facts
- Intensity
- Moderate
- Impact
- Low impact
- MET range
- 2.3-7.0
- Main muscles
- Legs (calves, quadriceps, hamstrings), glutes and core; uphill walking works the glutes and calves harder.
- Equipment
- Comfortable, supportive walking shoes, Optional: phone or fitness tracker to count steps, Optional: walking pad or treadmill for indoor walking, Optional: Nordic walking poles
Key takeaways
- Adults need at least 150 to 300 minutes of moderate activity a week; brisk walking counts.[1]
- Exercise training alone led to about 1.5 to 3.5 kg of weight loss and less visceral fat in pooled studies.[4]
- Brisk walking at 3.5 to 3.9 mph is rated 4.8 METs; uphill walking at a 6 to 10% grade is 7.0.[2]
- Mortality risk kept falling up to about 6,000 to 8,000 daily steps after 60 and 8,000 to 10,000 before 60.[6]
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In short: Walking helps with weight loss mainly by adding steady, low-impact activity you can do almost every day. Brisk walking counts as moderate exercise, and the U.S. guidelines recommend 150 to 300 minutes of moderate activity a week. On its own, walking usually brings modest weight loss; combined with eating changes and some strength training it is one of the most sustainable habits there is. Below: how many calories walking uses at different speeds, steps versus minutes, and a 6-week plan.
You do not need a gym, special gear or a fitness level to start. You need comfortable shoes, a route you like and a plan that grows a little each week. This page is general information; if you have heart, lung or joint problems, or have been inactive for a long time, check with your clinician about the right starting point. For other activities, see our exercise hub.
Does walking help you lose weight?
Yes, with realistic expectations. A 2021 overview in Obesity Reviews, covering 12 systematic reviews and 149 studies of adults with overweight or obesity, found that exercise training led to weight loss of about 1.5 to 3.5 kg (3 to 8 pounds) and reduced fat, including visceral fat around the organs. The American College of Sports Medicine has found that 150 to 250 minutes a week of activity brings modest weight loss, and that larger amounts, or activity combined with eating changes, do more. Walking is the easiest way for most people to reach those minutes.
The bigger wins come from combining walking with a modest calorie deficit and some strength training. Our how to lose weight guide shows how the pieces fit together.
MET values: how hard each walking pace is
Scientists rate activities in METs (metabolic equivalents): 1 MET is the energy you use sitting quietly, and an activity of 4 METs uses about four times as much. The 2024 Adult Compendium of Physical Activities, the standard reference, lists measured values for adults aged 19 to 59. Older adults have a separate compendium because their values differ.
| Walking activity | MET | Compendium code |
|---|---|---|
| Strolling, less than 2.0 mph, level | 2.3 | 17151 |
| Treadmill desk, 1.0 to 2.0 mph | 2.8 | 11004 |
| Walking the dog | 3.0 | 17165 |
| Moderate pace, 2.8 to 3.4 mph, level, firm surface | 3.8 | 17190 |
| Nordic walking with poles, 2.5 to 3.5 mph | 4.3 | 17302 |
| Brisk, 3.5 to 3.9 mph, level (walking for exercise) | 4.8 | 17200 |
| Uphill, 1 to 5% grade, moderate-to-brisk pace | 5.3 | 17034 |
| Very brisk, 4.0 to 4.4 mph, level | 5.5 | 17220 |
| Uphill, 6 to 10% grade, moderate-to-brisk pace | 7.0 | 17035 |
To turn METs into calories, a common estimate is MET × body weight in kilograms × hours. For someone who weighs 70 kg (154 pounds), 30 minutes at a moderate 3.8-MET pace is about 3.8 × 70 × 0.5 ≈ 135 calories, and the same time at a brisk 4.8 METs is about 170. These are estimates, not exact readings. Our calories burned calculator does the math for your weight and pace.
Steps vs minutes
The guidelines are written in minutes, but many people track steps. Both work. A few useful numbers:
- Pace: a systematic review found that about 100 steps a minute is the cadence commonly used for moderate intensity in adults; older adults may need a slightly faster cadence.
- Daily steps: a 2022 meta-analysis in The Lancet Public Health, pooling 15 studies and about 47,000 adults, found that the risk of dying from any cause kept falling with more daily steps up to about 6,000 to 8,000 steps for adults 60 and older and 8,000 to 10,000 for younger adults. 10,000 is not a magic number; any increase from where you are counts.
- Minutes: 150 minutes a week is 30 minutes on 5 days, which can be split into shorter walks.
Steps and minutes at a glance
- 150-300 minmoderate activity a week recommended for adultsODPHP Physical Activity Guidelines
- About 100steps a minute, the cadence commonly used for moderate intensitySlaght et al., Journal of Sports Medicine 2017
- 6,000-8,000daily steps where mortality benefit leveled off, adults 60 and olderPaluch et al., Lancet Public Health 2022
- 8,000-10,000daily steps where mortality benefit leveled off, adults under 60Paluch et al., Lancet Public Health 2022
Checked on October 6, 2026
Your 6-week walking plan
The plan in the box below builds from short, easy walks to about 150 minutes of brisk walking a week by week 6. If a week feels hard, repeat it; if it feels easy, you can add a few minutes. Warm up with 3 to 5 minutes at an easy pace and slow down for the last few minutes. From week 4, add a short hill or a few faster stretches to raise the intensity without adding much time.
The 6 weeks at a glance
- Week 1: 5 x 10 minEasy, comfortable pace. Notice how you feel afterward.
- Week 2: 5 x 15 minEasy to moderate pace.
- Week 3: 5 x 20 minModerate pace for the middle 10 minutes, about 100 steps a minute.
- Week 4: 5 x 25 minModerate pace; add one gentle hill or a few 1-minute faster stretches.
- Week 5: 5 x 30 minBrisk pace for most of the walk, 100 or more steps a minute.
- Week 6: 5 x 30 minAbout 150 minutes a week; add hills or one longer weekend walk if you feel good.
Incline walking and walking pads
Walking uphill raises the effort a lot without speeding up: in the compendium, moderate-to-brisk walking on a 6 to 10% grade is rated 7.0 METs, almost double a moderate pace on the flat. Hills, stairs or a treadmill incline are easy ways to get more out of the same minutes. Go easy on your knees and calves at first.
A walking pad, a compact treadmill that fits under a standing desk, adds slow movement to your workday. The compendium rates treadmill-desk walking at 1 to 2 mph at 2.8 METs, more than double sitting, though less than a brisk walk outdoors. A 2023 network meta-analysis found that treadmill workstations combined with reminders and prompts reduced sitting time at work, although the certainty of the evidence was low. Our walking pad buying guide explains speed, deck size, motor, noise and weight limits. Two widely sold examples, with specifications as stated by the makers:
WalkingPad C2 Foldable Walking Pad
- 1 to 4 mph (maker-stated)
- User weight up to 220 lb
- 2.0 HP motor
- Folds to about 5.4 in high; 55 lb
UREVO Smart Walking Pad (E5S)
- 0.6 to 4 mph (maker-stated)
- User weight up to 265 lb
- 2.5 HP motor
- 35.4 x 15 in belt; remote and app
Safety and comfort
- Start where you are. If you have been inactive, have a heart or lung condition, diabetes, or joint pain, ask your clinician what pace and duration suit you.
- Stop and get help if you have chest pain, unusual shortness of breath, dizziness or fainting.
- Wear supportive shoes and build up slowly to avoid sore shins and feet.
- Be seen and stay cool: bright or reflective clothing after dark, water and shade in the heat.
- On a treadmill or walking pad, use the safety key, keep children and pets away and unplug it when you are done.
Make it stick
Walk with a friend, a dog or a podcast; put walks in your calendar like meetings; and track your progress with a phone or a fitness tracker. Our weight tracker keeps your entries on your own device. When walking feels easy, add two short strength sessions a week, which helps you keep muscle as you lose fat; our body recomposition guide explains why.
Energy cost (MET values)
| Activity | MET | Compendium code |
|---|---|---|
| Walking, less than 2.0 mph, level, strolling | 2.3 | 17151 2024 Adult Compendium |
| Treadmill desk, walking 1.0 to 2.0 mph | 2.8 | 11004 2024 Adult Compendium |
| Walking the dog | 3.0 | 17165 2024 Adult Compendium |
| Walking 2.8 to 3.4 mph, level, moderate pace | 3.8 | 17190 2024 Adult Compendium |
| Nordic walking 2.5 to 3.5 mph, level, moderate | 4.3 | 17302 2024 Adult Compendium |
| Walking 3.5 to 3.9 mph, level, brisk | 4.8 | 17200 2024 Adult Compendium |
| Uphill, 1 to 5% grade, moderate-to-brisk | 5.3 | 17034 2024 Adult Compendium |
| Walking 4.0 to 4.4 mph, level, very brisk | 5.5 | 17220 2024 Adult Compendium |
| Uphill, 6 to 10% grade, moderate-to-brisk | 7.0 | 17035 2024 Adult Compendium |
MET values from the Compendium of Physical Activities. Calories burned depend on body size and effort.
A beginner plan
| Week | Sessions | Minutes | Note |
|---|---|---|---|
| 1 | 5 | 10 | Easy, comfortable pace. Notice how you feel afterward. |
| 2 | 5 | 15 | Easy to moderate pace. |
| 3 | 5 | 20 | Moderate pace for the middle 10 minutes (about 100 steps a minute). |
| 4 | 5 | 25 | Moderate pace; add one gentle hill or a few 1-minute faster stretches. |
| 5 | 5 | 30 | Brisk pace for most of the walk (100 or more steps a minute). |
| 6 | 5 | 30 | About 150 minutes a week; add hills or one longer weekend walk if you feel good. |
Cautions
- Check with your clinician first if you have heart or lung disease, diabetes, joint problems or have been inactive for a long time.
- Stop and seek help for chest pain, unusual shortness of breath, dizziness or fainting.
- Build up gradually to avoid shin, foot and calf soreness.
- On a treadmill or walking pad, use the safety key, keep children and pets away and unplug it after use.
Similar activities
Research mentioning it
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Questions to ask a professional
- Is it safe for me to start a walking program, and at what pace and duration?
- Do any of my health conditions or medicines change how I should exercise?
- Which warning signs during exercise should make me stop and call you?
- How should I combine walking with eating changes and strength training for my goals?
- Would physical therapy help if walking causes joint pain?
Frequently asked questions
How much should I walk to lose weight?
Guidelines recommend 150 to 300 minutes of moderate activity a week for health; for weight loss, more minutes and combining walking with eating changes work best. Build up gradually, as in our 6-week plan.
Is 10,000 steps a day necessary?
No. In a large meta-analysis, the benefit for mortality leveled off at about 6,000 to 8,000 steps for people 60 and older and 8,000 to 10,000 for younger adults. Any increase from where you are now helps.
How many calories does walking burn?
It depends on your weight and pace. As an estimate, a 70 kg (154 lb) person uses about 135 calories in 30 minutes at a moderate pace and about 170 at a brisk pace. Our calories burned calculator does the math for you.
Is walking better than running for weight loss?
Running uses more energy per minute, but walking is easier on joints and easier to do daily for most people. The best activity is the one you will keep doing.
Does a walking pad count as exercise?
Slow walking at a treadmill desk (1 to 2 mph) is rated 2.8 METs, more than double sitting but lighter than a brisk walk. It is a good way to sit less; brisk walks still add more.
References
- Physical Activity Guidelines for Americans, 2nd edition: top 10 things to know. U.S. Department of Health and Human Services (ODPHP). (accessed October 7, 2026) Guideline
- 2024 Adult Compendium (activity lists and PDF). Compendium of Physical Activities, 2024. (accessed October 7, 2026) Other
- Herrmann SD, Willis EA, Ainsworth BE, et al.. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024. doi:10.1016/j.jshs.2023.10.010 · PMID 38242596 (accessed October 7, 2026) Review
- Bellicha A, van Baak MA, Battista F, et al.. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews, 2021. doi:10.1111/obr.13256 · PMID 33955140 (accessed October 7, 2026) Review
- Donnelly JE, Blair SN, Jakicic JM, et al.. American College of Sports Medicine Position Stand: Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 2009. doi:10.1249/MSS.0b013e3181949333 · PMID 19127177 (accessed October 7, 2026) Society statement
- Paluch AE, Bajpai S, Bassett DR, et al.. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 2022. doi:10.1016/S2468-2667(21)00302-9 · PMID 35247352 (accessed October 7, 2026) Meta-analysis
- Slaght J, Sénéchal M, Hrubeniuk TJ, Mayo A, Bouchard DR. Walking Cadence to Exercise at Moderate Intensity for Adults: A Systematic Review. Journal of Sports Medicine, 2017. doi:10.1155/2017/4641203 · PMID 28459099 (accessed October 7, 2026) Review
- Zhou L, Deng X, Xu M, et al.. The effects of active workstations on reducing work-specific sedentary time in office workers: a network meta-analysis of 23 randomized controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 2023. doi:10.1186/s12966-023-01467-5 · PMID 37501138 (accessed October 6, 2026) Meta-analysis
- Peloton Recalls Tread+ Treadmills After One Child Died and More than 70 Incidents Reported. U.S. Consumer Product Safety Commission, 2021. (accessed October 6, 2026) Government page
Facts checked on October 6, 2026
Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.