How many pounds do you lose in 5 miles?

Walking is one of the easiest and most accessible forms of exercise. It requires no equipment other than a good pair of shoes and can be done anywhere at any time. But just how effective is walking for weight loss? Specifically, how many pounds can you expect to lose by walking 5 miles?

Quick Answer

On average, a 155 pound person will burn around 300 calories walking 5 miles. This equates to about 0.09 pounds lost. The exact number of calories burned and pounds lost will vary based on the individual’s weight, pace, terrain, and other factors.

Calories Burned Walking 5 Miles

The number of calories you burn while walking depends on a variety of factors, including:

  • Your weight – Heavier people burn more calories than lighter people
  • Pace – Faster walking burns more calories per minute
  • Terrain – Walking up hills or on sand burns more calories than walking on flat ground
  • Efficiency – Individual physiology and walking efficiency varies

According to Harvard Health, a 155 pound person will burn around 300 calories walking at a moderate pace of 4 miles per hour for 1 hour. Since 5 miles takes most people about 1 hour and 20 minutes to complete, the total calories burned comes out to approximately 300.

Calories Burned Per Mile

As a very rough estimate, you can assume burning approximately 60-100 calories per mile walked depending on your weight and pace. So for a 5 mile walk, you might burn:

  • 60 calories x 5 miles = 300 calories
  • 100 calories x 5 miles = 500 calories

Again, this is just a ballpark range – the actual number could be higher or lower depending on the individual.

Pounds Lost Per 5 Mile Walk

Now that we know approximately how many calories are burned, we can estimate pounds lost. There are 3,500 calories in one pound of fat.

So if we take the 300 calories burned from a 5 mile walk, and divide by 3,500 calories per pound, we get 0.086 pounds lost, or approximately 0.09 pounds.

Keep in mind this is just an estimate – actual pounds lost will depend on other factors like your metabolism and calorie intake. Walking 5 miles burns a modest number of calories, so you shouldn’t expect to see dramatic weight loss from a single 5 mile walk alone.

Pace Impacts Calories and Pounds Burned

Your walking pace makes a big difference in the calories and pounds burned. Here’s a look at how many calories a 155 pound person might burn at different paces for 5 miles:

Pace Time Calories Burned
2 mph (very casual stroll) 2 hours 30 minutes 200 calories
3 mph (moderate pace) 1 hour 40 minutes 260 calories
4 mph (brisk walk) 1 hour 15 minutes 300 calories
5 mph (very brisk power walk) 1 hour 350 calories

As you can see, walking at a brisk 4-5 mph pace can burn significantly more calories in the same 5 mile distance compared to a more casual stroll. Over time, this can really add up in terms of pounds lost.

Additional Weight Loss Factors

While walking 5 miles alone may not lead to dramatic weight loss, it can contribute significantly when done consistently and combined with other factors like diet and other exercise. Some additional weight loss considerations include:

  • Frequency – Walking 5 miles daily or most days per week will burn more calories than doing it sporadically
  • Reduced calorie intake – Creating a calorie deficit boosts weight loss
  • Strength training – Building muscle increases metabolism to burn more calories
  • HIIT – Adding high intensity interval training can further boost calorie burn
  • Improved nutrition – Eating more lean proteins, whole grains, fruits and veggies supports weight loss

Additional Health Benefits

Aside from fat loss, consistent walking has many other health benefits including:

  • Lowering blood pressure and cholesterol
  • Reducing risk of chronic illness like heart disease and diabetes
  • Strengthening bones and muscles
  • Improving mood and reducing stress
  • Increasing cardiovascular endurance

So even if the pounds don’t drop off immediately, walking offers so many rewards for your overall health and well-being.

Tips to Maximize Fat Loss from Walking

Here are some tips to help maximize the fat burning potential from your 5 mile walks:

  • Walk at a brisk 4-5mph pace
  • Incorporate hills or intervals to spike heart rate
  • Add strength training 2-3 times per week
  • Reduce daily calorie intake by 500-1000 calories
  • Drink plenty of water before, during and after walking
  • Avoid overeating after walks
  • Walk consistently 4-5 days per week
  • Invest in quality walking shoes


Walking 5 miles burns approximately 300 calories for most people walking at a moderate pace. This equates to around 0.09 pounds of fat lost per 5 mile walk. While a single 5 mile walk won’t lead to a huge calorie burn, the pounds can really add up over time when done consistently and paired with proper diet and other exercise. In addition to fat loss, walking 5 miles several times per week provides immense benefits to your overall health and wellness.

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