2011 Work Life Balance Series: Burn Baby Burn ....those calories

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Burning Calories - How to Walk for Weight Control

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

The chart of calories burned per mile is based on MET research - metabolic equivalents of various activities. References: AINSWORTH BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. "Compendium of Physical Activities: An update of activity codes and MET intensities." Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.

Calories burned per mile by walking

Speed/Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb 2.0mph 57 68 80 91 102 114 125 142 156 170 2.5mph 55 65 76 87 98 109 120 136 150 164 3.0mph 53 64 74 85 95 106 117 133 146 159 3.5mph 52 62 73 83 94 104 114 130 143 156 4.0mph 57 68 80 91 102 114 125 142 156 170 4.5mph 64 76 89 102 115 127 140 159 175 191 5.0mph 73 87 102 116 131 145 160 182 200 218 Read more at walking.about.com

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