To lose 1 pound a week you'll need to be at a 3,500-calorie deficit, although this varies from person to person.Īctivity trackers can help you calculate how many calories you burn per brisk-walking session and include the following: This deficit can be achieved through diet and exercise. To lose weight you must be in a calorie deficit, meaning you burn more than you consume. The faster you walk, the more calories you can burn. If you normally walk for exercise, brisk walking is a good way to increase the intensity of your workouts to burn calories and lose weight. To lose weight, most people need to increase the calories they burn by lengthening the time spent exercising and/or the intensity of exercise and reducing the calories from eating and drinking. While it varies from person to person, 150 minutes of moderate-intensity activity per week can help maintain weight. ![]() If you can only say a few words without pausing for breath, you are exercising a vigorous intensity. If you can talk but not sing, you are achieving moderate intensity. The “talk test” can help you determine if you’re moving at a moderate intensity: ![]() If you have 30 minutes to walk, walking 1.5 miles (about 3,000 steps) or more during that time can help you achieve a brisk walking pace. This equates to walking a mile in 13 minutes and 20 seconds to 20 minutes. The Centers for Disease Control and Prevention (CDC) defines a moderate or brisk walking pace as 3 to 4.5 miles per hour (mph). ![]() Photo composite by Tara Anand for Verywell Health Getty Images Brisk Walking Pace: How Fast to Walk
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