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

It is considered to be a good goal to aim at 10,000 steps per day. On account of physical limitations or limited time, some people may not manage to walk for more than 1.5 hours a day. Well, if you can put in the effort and make this commitment, you can expect a loss of about one pound per week on your walk alone. Depending on your current BMI, within a year or two, you may reach a healthier weight range and establish a lifelong healthy habit.

Try to get 10,000 steps a day, equivalent to five miles or 1.5 an hour of walking, for adults with BMIs under 29.9 regardless of whether you are “underweight,” “healthy” or “overweight.” You can lose 1 pound every week. If you have a BMI over 30 years old, talk to your doctor. Individuals with BMIs higher than 35 or 40 may start with a 20-minute walk and gradually work towards 1.5 hours a day.

Slowly, increase the pace of your movement by 5 % a day and think about looking for a companion to help you go in the right direction. You can make walking fun by talking to your friend, listening to audiobooks or music and just enjoying a walk in the park.

What’s my BMI and how much should I walk for a healthy weight?

Are you curious about your Body Mass Index (BMI) and wondering how much you need to walk to achieve a healthy weight? Use our handy BMI calculator to find out. Simply input your weight and height, choose your measuring system (metric or imperial), and let us do the math for you.

Once you’ve calculated your BMI, our tool will provide you with valuable insights into your current weight status, whether it’s underweight, normal, or in the obesity range. But that’s not all – we’ll also estimate the number of steps or kilometers you should consider walking to reach a healthier weight.

For starters, you’ll have the opportunity to follow our eight-week walking plan and receive it by sending an email. You will decide on the way you want to measure your progress, whether it’s by timer, a pedometer, or some kind of tracking device that tells you how many calories have been burnt.

Achieving and maintaining a healthy weight is essential for your overall well-being. With our BMI calculator, you can take the first step towards a healthier lifestyle by setting achievable goals for yourself. Whether you’re looking to shed a few pounds or simply maintain your current weight, our calculator can help you determine the right path.

What is BMI?

Understanding BMI and Its Importance

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

BMI is calculated using a straightforward formula:

BMI = weight (kg) / height (m)²

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

How to Use Our BMI Calculator

Our user-friendly BMI calculator simplifies the process of determining your BMI. Here’s a step-by-step guide on how to use 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 designated 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 crucial to understand what it means for your health. Here’s a breakdown of BMI categories:

  • Underweight (BMI < 18.5): If your BMI falls below 18.5, it suggests that you may be underweight, which can lead to health issues. It’s important to consult with a healthcare professional to address this concern.

  • Normal Weight (BMI 18.5 – 24.9): A BMI within this range is considered normal and indicates a healthy weight for your height. You are at a lower risk of weight-related health problems.

  • Overweight (BMI 25 – 29.9): Falling into the overweight category suggests an excess of body weight relative to height. This can increase the risk of certain health conditions, such as diabetes and heart disease.

  • Obesity Class I (BMI 30 – 34.9): This level of obesity represents a moderate health risk. It’s essential to adopt lifestyle changes to address weight-related issues.

  • Obesity Class II (BMI 35 – 39.9): Obesity in this category is considered severe. It significantly increases the risk of chronic health problems and necessitates immediate attention.

  • Obesity Class III (BMI ≥ 40): Also known as morbid obesity, this level poses the highest health risk. Weight loss strategies, including medical intervention, may be necessary.

The Walking Prescription

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

Our walking prescription provides an estimate of the number of steps or kilometers you should consider walking daily to support your weight management goals. Keep in mind that these are rough estimates, and individual factors such as diet, exercise intensity, and metabolism can influence your progress.

  • Steps to Kilometers Conversion: To give you a clear idea of how much you should walk, we’ve provided a conversion from steps to kilometers. On average, 1,000 steps are roughly equivalent to 0.76 kilometers.

  • Setting Realistic Goals: Achieving and maintaining a healthy weight is a gradual process. Setting achievable goals and making sustainable changes to your lifestyle can lead to long-term success. Start with a daily walking target that aligns with your current fitness level and gradually increase it as you progress.

Frequently Asked Questions

How to reduce BMI by walking?

Walking can help reduce BMI when combined with a balanced diet. Aim for at least 30 minutes of brisk walking most days of the week to start seeing results.

How much should I walk a day?

Aim for a minimum of 150 minutes (2.5 hours) of moderate-intensity walking or 75 minutes of vigorous-intensity walking per week, as recommended by health authorities.

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 depends on various factors, including your current weight, diet, and walking pace. On average, you might need to cover 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 distance required varies based on your calorie intake and metabolism.

How much should I walk daily to reduce my tummy?

Regular walking can help reduce belly fat. Aim for at least 30-60 minutes of brisk walking most days to target abdominal fat.

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?

The recommended daily steps can vary, but generally, aim for 7,000 to 10,000 steps a day. However, individual needs may differ 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. Consistency is key.

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 help build endurance and improve 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 a great way to meet or exceed recommended physical activity guidelines for maintaining health and fitness. However, your specific needs may vary depending on your goals and overall activity level.


Remember that this tool provides rough estimates, and individual factors like diet and exercise intensity play a significant role in weight management. For personalized advice, consult a healthcare professional.

Ready to get started? Fill in your weight and height, select your preferred measurement system, and click the “Calculate BMI” button to discover your BMI and the steps or kilometers you should consider walking. Let’s embark on your journey to better health together!

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