How Much Weight Can You Lose by Walking on the Treadmill 45 Minutes a Day?

The treadmill speed will influence how many calories you burn.

The treadmill speed will influence how many calories you burn.

Carving 45 minutes from your day for walking can have a huge impact on your weight loss efforts. How much you’ll lose depends on how hard you exercise and how disciplined you are with your eating and drinking habits. You can get an idea of how much weight you’ll lose by estimating the calories you burn during your treadmill sessions.

Weight Loss

Walking on the treadmill every day helps you lose weight because it increases the number of calories that you burn. You lose weight when you burn more calories than you consume, because your body has to break down the fat you have stored on your body for fuel. You lose one pound of fat for every 3,500 more calories you burn than you consume.


How many calories you’ll burn during your 45-minute walking sessions depends on how much you weigh and the speed at which you set the treadmill. For example, according to Health Status, a 150-pound woman will burn about 142 calories if she walks at 2 mph, 223 calories if walking at 3 mph and 263 calories if walking at 4 mph. Because it will take more energy, a 200-pound woman will burn about 189 calories walking at 2 mph, 297 calories walking at 3 mph and 351 calories walking at 4 mph. Use a calorie calculator to figure out about how many calories you’ll burn.

Rate of Weight Loss

By estimating how many calories you burn during your 45-minute walks, you can then figure out how much weight you’ll lose. For example, the 150-pound woman walking at 3 mph for 45 minutes every day will burn 263 calories a day, which equates to 1,841 calories burned in a week. This means the woman will burn a total of 3,682 calories and lose a little over a pound of fat in two weeks, or two pounds in a month.

Impact of Nutritional Habits

It’s impossible to just focus on the impact of your walking workouts in the weight loss equation. What you eat and drink every day will make an even bigger impact on how much weight you lose and whether you even lose weight at all. The American Council on Exercise recommends that along with a consistent exercise regimen, you consume low-fat foods and reduce the number of calories that you take in by shrinking portion size by 10 percent to 15 percent.

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About the Author

Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.

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