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General Guidelines. Weight loss specialists often advise patients who want to walk to lose weight to aim to move for 30 minutes at least four or five times a week. Many people are able to cover about 2 miles (about 3 km) in this amount of time, and the calorie burn is significant, too. A 150-pound (68 kg) person walking between 3.5 to 4 miles (5.6 to 6.4 km) an hour can expect to burn about 300 calories.
The general recommendation is to walk 10,000 steps per day. An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile; and 10,000 steps would be almost 5 miles. A sedentary person may only. average 1,000 to 3,000 steps a day and would benefit by slowly adding more steps each day until they reach 10,000.