WALKING FOR WEIGHT LOSS

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.

 

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.

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