What are BMR and TDEE?

BMR (Basal Metabolic Rate) is the energy your body uses at rest. TDEE (Total Daily Energy Expenditure) adds daily movement and exercise to BMR to estimate total calories burned per day.

Is walking enough to create a calorie deficit?

Walking helps increase calorie burn, but pairing it with dietary changes is key for a consistent deficit. Use the calculator to balance walking with recommended daily calories.

FREE Walking Weight Loss Calculator: BMR & TDEE Guide

Q: How much should I walk to lose weight?

Aiming for 150–300 minutes of brisk walking per week (about 30–60 minutes, 5 days a week) is a solid target for weight loss and heart health. Increase duration or pace gradually for added benefit.

Personal Information

How it works: Our calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR) and combines it with your activity level to calculate your Total Daily Energy Expenditure (TDEE). This provides accurate calorie recommendations for sustainable weight loss. +
It also shows your daily calorie deficit for weight loss walking and estimates how many calories walking to lose weight safely.

Units of Measurement

First Name

Age

Gender

Current Weight (lbs)

Goal Weight (lbs)

Height

Height (cm)

Weekly Weight Loss Goal

Activity Level

Walking Information

Walking Days per Week

Walking Duration

Walking Intensity

Your Personalized Walking Weight Loss Results

Ready to transform your health? Fill out the form and click "Calculate" to get your personalized weight loss plan with detailed metabolic calculations.

Why Choose Our Science-Based Walking Weight Loss Calculator?

Uses the Mifflin-St Jeor equation for accurate BMR estimates
Calculates TDEE based on realistic activity levels and walking
Supports safe weekly weight loss targets and sustainable planning
Provides a clear daily calorie target and deficit guidance

Actionable Walking Plans and Deficit Examples

Your 7-Day Daily Walking Routine for Weight Loss (Beginner’s Guide)

If you are new to fitness, start with a walking program that prioritizes consistency over intensity. Aim for 3 days of 20-minute sessions at a moderate pace (2–3 mph). On off days, take a short 10-minute walk. Calculate Now to see how this changes your TDEE.

The Calorie Deficit: How to Walk to Lose 1.5 lbs per Week Safely

To lose 1.5 lbs in a week, you need a total deficit of 5,250 calories (7 × 750 kcal/day). Split the deficit: for example, 500 kcal from diet and 250 kcal from walking. Your results show the exact daily target. Calculate Now to plan your split.

Your Complete Guide to Walking for Sustainable Weight Loss

Walking is one of the most effective and low-impact ways to create a calorie deficit. Our calculator provides personalized data, but understanding the science behind the numbers is key to long-term success. Use this guide to build a plan that fits your lifestyle and goals.

How Much Should I Walk to Lose Weight?

A great starting point is 150–300 minutes of brisk walking per week (about 30–60 minutes, 5 days a week). If you’re just beginning, start with shorter sessions and gradually increase your time or pace. Consistency matters more than perfection.

Understanding Your Metabolic Rate: BMR and TDEE

To lose weight, you need to burn more calories than you consume. Our tool estimates your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) to guide your daily calorie target. Learn more in our BMR Guide, including how activity influences your TDEE.

Pairing walking with simple nutrition changes can speed up results. See our weight loss tips for beginners and explore next steps in the exercise guide if you want to add strength training or interval work.