BMI Walking Calculator

Calculate How Much to Walk According to BMI Result

Weight (KG):
Height (CM):


BMINutritional Status
Below 18.5Underweight
18.5 – 24.9Normal Weight
25.0 – 29.9Pre-obesity
30.0 – 34.9Obesity Class I
35 – 39.9Obesity Class II
Above 40Obesity Class III

Are you interested in achieving a healthier weight in Brazil? The BMI Walking Calculator can help you reach your goals. By following a daily walking regimen, you can work towards a healthier BMI and establish a lifelong habit of physical activity.

The 10,000 Steps Goal in Brazil

In Brazil, like in many places around the world, aiming for 10,000 steps per day is considered a worthy goal for improved health. However, we understand that physical limitations or time constraints may prevent some individuals from walking for more than 1.5 hours a day. If you can commit to this effort, you can expect to lose approximately one pound per week through walking alone. Depending on your current BMI, within a year or two, you may find yourself within a healthier weight range, all while cultivating a healthy habit.

Walking Recommendations for Different BMIs

For adults with BMIs under 29.9, regardless of whether you are classified as “underweight,” “healthy,” or “overweight,” strive for 10,000 steps a day, equivalent to approximately five miles or 1.5 hours of walking. This consistent effort can result in a weight loss of one pound per week. If your BMI exceeds 30, we recommend consulting with your doctor. Individuals with BMIs higher than 35 or 40 may begin with a 20-minute walk and gradually work up to 1.5 hours per day.

Make Walking Enjoyable

Enhance your walking experience by progressively increasing your pace by 5% each day. Consider walking with a companion to stay motivated. Engage in conversations with a friend, listen to audiobooks or music, and savor the beauty of a walk in the park.

What’s My BMI, and How Much Should I Walk for a Healthy Weight in Brazil?

Calculating Your BMI

Curious about your Body Mass Index (BMI) and the amount of walking needed for a healthy weight in Brazil? Use our BMI calculator to find out. Simply enter your weight and height, select your preferred measuring system (metric or imperial), and let us do the calculations for you.

Once you have your BMI, our tool will provide insights into your current weight status, whether it’s “underweight,” “normal,” or within the “obesity” range. Additionally, we’ll estimate the number of steps or kilometers you should aim for to reach a healthier weight.

You’ll also have the option to follow our eight-week walking plan and receive it via email. Choose the way you want to track your progress, whether it’s by time, a pedometer, or a tracking device that monitors calorie burn.

Achieving and maintaining a healthy weight is vital for your overall well-being. Our BMI calculator can help you take the first step toward a healthier lifestyle by setting achievable goals. Whether you aim to shed a few pounds or maintain your current weight, our calculator can guide you on the right path.

Understanding BMI and Its Importance

BMI, or Body Mass Index, is a commonly used metric for assessing an individual’s body composition based on their weight and height. It provides a numerical value that categorizes individuals into different weight status groups, including “underweight,” “normal weight,” “overweight,” and various levels of “obesity.”

The formula to calculate BMI is straightforward:

BMI = weight (kg) / height (m)²

It’s important to note that BMI is a screening tool, not a diagnostic one. While it helps identify potential weight-related health risks, it doesn’t consider factors such as muscle mass, bone density, and overall body composition.

How to Use Our BMI Calculator in Brazil

Our user-friendly BMI calculator simplifies the process of determining your BMI. Here’s a step-by-step guide to using it effectively:

  1. Input Your Weight and Height: Begin by entering your weight (in kilograms or pounds) and height (in centimeters or inches) into the provided fields.
  2. Choose Your Measurement System: Select your preferred measurement system – metric (kilograms and centimeters) or imperial (pounds and inches).
  3. Click “Calculate BMI”: After filling in your weight, height, and measurement system, click the “Calculate BMI” button. Our calculator will instantly provide you with your BMI score.

Interpreting Your BMI Result

Now that you have your BMI score, it’s essential to understand what it means for your health. Here’s a breakdown of BMI categories:

  • Underweight (BMI < 18.5): A BMI below 18.5 suggests possible underweight, which can lead to health concerns. Consult a healthcare professional for guidance.
  • Normal Weight (BMI 18.5 – 24.9): Falling within this range indicates a healthy weight for your height, reducing the risk of weight-related health problems.
  • Overweight (BMI 25 – 29.9): Being overweight suggests excess body weight relative to height, increasing the risk of health conditions such as diabetes and heart disease.
  • Obesity Class I (BMI 30 – 34.9): This level of obesity presents a moderate health risk, necessitating lifestyle changes.
  • Obesity Class II (BMI 35 – 39.9): Severe obesity significantly increases the risk of chronic health problems and requires immediate attention.
  • Obesity Class III (BMI ≥ 40): Also known as morbid obesity, this level poses the highest health risk and may require weight loss strategies, including medical intervention.

The Walking Prescription

Physical activity plays a crucial role in achieving and maintaining a healthy weight. Walking is an excellent choice as it is low-impact, accessible, and adaptable to your fitness level. But how much should you walk in Brazil?

Our walking prescription offers an estimate of the daily steps or kilometers you should consider walking to support your weight management goals. Keep in mind that these are approximate values, and factors like diet, exercise intensity, and metabolism can influence your progress.

  • Steps to Kilometers Conversion: To provide a clear idea of how much you should walk, we’ve included a conversion from steps to kilometers. On average, 1,000 steps are approximately equivalent to 0.76 kilometers.
  • Setting Realistic Goals: Achieving and maintaining a healthy weight is a gradual process. Start with a daily walking target that aligns with your current fitness level and gradually increase it as you progress. Consistency is key to success.

Frequently Asked Questions

How to reduce BMI by walking?

Combining walking with a balanced diet can help reduce BMI. Aim for at least 30 minutes of brisk walking most days of the week to see results.

How much should I walk a day?

Health authorities recommend a minimum of 150 minutes (2.5 hours) of moderate-intensity walking or 75 minutes of vigorous-intensity walking per week.

How much should I walk to reduce?

To achieve weight loss and overall health benefits, aim for 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity walking per week.

How many km do you take to lose 10 kg?

The distance needed to lose 10 kg through walking varies based on factors like your current weight, diet, and walking pace. On average, it might require covering about 800-1000 km.

How many km should I walk a day to lose weight?

Walking around 5-10 km daily can help you lose weight gradually, but the required distance depends on your calorie intake and metabolism.

How much should I walk daily to reduce my tummy?

Aim for at least 30-60 minutes of brisk walking most days to target abdominal fat and reduce your tummy.

Can walking flatten your stomach?

Yes, consistent walking combined with a healthy diet can help flatten your stomach by reducing fat and toning abdominal muscles.

What are the recommended steps per day by age?

Generally, aim for 7,000 to 10,000 steps a day, but individual needs may vary based on age, fitness level, and goals.

Can I lose weight by walking 30 minutes every day?

Yes, walking for 30 minutes daily can contribute to weight loss when combined with a calorie-controlled diet.

Is it better to walk faster or longer?

Both faster and longer walks have benefits. Faster walking burns more calories in less time, while longer walks can improve endurance and overall fitness.

What happens if I walk one hour every day?

Walking for one hour daily can lead to significant health benefits, including weight management, improved cardiovascular health, and increased stamina.

Is 1 hour walk a day enough?

Yes, one hour of daily walking is an excellent way to meet or exceed recommended physical activity guidelines for maintaining health and fitness. Adjust your goals based on your specific needs and activity level.


Please keep in mind that our tool provides rough estimates, and individual factors like diet and exercise intensity significantly impact weight management. For personalized guidance, consult a healthcare professional.

Are you ready to get started? Enter your weight and height, select your preferred measurement system, and click the “Calculate BMI” button to discover your BMI and the recommended steps or kilometers for walking. Let’s embark on your journey to better health together in Brazil!


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