Walking For Weight Loss

By Beth Israel Deaconess Medical Center
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The chart below reflects the number of calories burned per 30 minutes of activity. Find your approximate weight on the chart, and then match your weight to how fast you typically walk. This will tell you how many calories you burn for every half-hour of walking.

(Credit: Thinkstock)

(Credit: Thinkstock)

For example, if you weigh 165 lbs and walk at a rate of four miles per hour, you will burn 170 calories every 30 minutes that you walk.

To lose one pound (by exercise only) you need to expend 3,500 calories. The goal for weight loss is .5 to 2 lbs a week; if you are losing more than 2 pounds a week, you are probably losing water weight. You could also be losing lean muscle mass, which slows down your metabolism. When your metabolism slows down, you burn fewer calories at rest.

150lbs 200lbs 250lbs 300lbs
2.0 mph 85 kcal 114 kcal 142 kcal 170 kcal
3.0 mph 113 kcal 150 kcal 188 kcal 225 kcal
3.5 mph 130 kcal 173 kcal 216 kcal 259 kcal
4.0 mph 170 kcal 227 kcal 284 kcal 341 kcal
4.5 mph 215 kcal 286 kcal 358 kcal 430 kcal
5.0 mph 272 kcal 363 kcal 454 kcal 545 kcal

 

Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Posted: May 2013

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