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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.
He estimates a person would need to walk 4.3 miles at a brisk pace to have the same amount of exercise as running 3 miles. It would take twice as long â around an hour and 15 minutes instead of 38 minutes, he said. The six-year study analysed 33,060 runners and 15,045 walkers.