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General Guidelines. Weight loss specialists often advise patients who want to walk to lose weight to aim to move for 30 minutes at least four or five times a week. Many people are able to cover about 2 miles (about 3 km) in this amount of time, and the calorie burn is significant, too. A 150-pound (68 kg) person walking between 3.5 to 4 miles (5.6 to 6.4 km) an hour can expect to burn about 300 calories.
1 If you're inactive but healthy, start with mile-long walks at a pace of three miles per hour five times a week. 2  Over the course of a month, gradually increase your distance to three miles at a pace of four miles per hour five times a week. 3  If you are unable to walk that fast, walk a little farther. Over the course of a month, gradually increase your distance to three miles at a pace of four miles per hour five times a week. 2  If you are unable to walk that fast, walk a little farther. 3  You can increase the aerobic benefits of brisk walking in two ways.