Walking pad weight loss calculator

Has anyone lost weight walking 10,000 steps a day?

Walking Pad Weight Loss Calculator

Walking Pad Weight Loss Calculator

YOUR PERSONALIZED WEIGHT LOSS PLAN – USING A WALKING PAD!

Your Information

Walking Program Details

Recommended: 7,500-10,000 steps for active adults
20%
Low (0%) Medium (25%) High (50%)
Percentage of steps at high intensity (brisk pace with 3,500+ steps at a time)
Average walking pace (3-4 km/h is slow, 5-6 km/h is moderate, 6.5+ km/h is brisk)
0%
Flat (0%) Moderate (7.5%) Steep (15%)
Uphill walking dramatically increases calorie burn
Duration of each walking session (aim for 45-60 minutes for optimal weight loss)
How many times per day you’ll use your walking pad
Recommended: at least 5 days per week for consistent results

Weight Loss Goals

Recommended: 500-750 calories for healthy, sustainable weight loss
Total weight you aim to lose

Your Weight Loss Projection Using a Walking Pad

Body Mass Index (BMI): 0
Projected Weight Loss Over Time
Weight Loss
Weeks
Start
Finish
Underweight
Healthy
Overweight
Obese
Your BMI
18.5
25
30
40+
Distance Walked Per Day: 0
Basal Metabolic Rate (BMR): 0
Total Daily Energy Expenditure (TDEE): 0
Calories Burned from Walking (per session): 0
Total Weekly Calorie Deficit: 0
Projected Weight Loss (per day): 0
Projected Weight Loss (per week): 0
Projected Weight Loss (per month): 0
Estimated Time to Reach Goal: 0
These projections are estimates based on your input data. Actual results may vary due to individual metabolic factors, walking efficiency, and consistency.

Your Action Plan

Below is a plan to help you reach your weight loss goal:

Week 1

  • Calorie deficit: 500 cal/day (Start with a moderate deficit and adjust as needed)
  • Steps goal: 10,000 daily steps (gradual increase)
  • Walking: 30 minutes 2x daily at current pace
  • High Intensity Interval Training:
    • Frequency: 2 sessions this week
    • Duration: 20 minutes per session (15 min active + 5 min cooldown)
    • Format: 30 seconds intense effort, 30 seconds recovery
    • Warmup: 5 minutes light cardio before starting
    • Cooldown: 5 minutes gentle stretching after completion
  • Diet focus:
    • Track all food intake using an app or journal
    • Increase water intake to 8 glasses per day
    • Include protein with every meal (20-30g per meal)
    • Reduce processed foods and added sugars

Remaining Weeks

  • Target calorie deficit: 500 cal/day
  • Weekly progression:
    • Weeks 2-3: Increase step count by 500-1000 steps weekly
    • Weeks 4-6: Increase walking session duration by 5 minutes
    • Weeks 7+: Consider adding a jogging/running session (1x weekly)
  • Diet progression:
    • Gradually increase protein intake to support muscle maintenance
    • Implement meal prep to ensure consistent nutrition
    • Consider adding strength training 2x weekly to preserve muscle mass
    • Adjust calories as needed based on progress and energy levels
  • Progress tracking:
    • Weekly weigh-ins (same day/time/conditions)
    • Monthly body measurements (waist, hips, chest)
    • Track energy levels and workout performance
    • Adjust plan if weight loss stalls for more than 2 weeks