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.



2.0 mph85   kcal114   kcal142   kcal170   kcal
3.0 mph113   kcal150   kcal188   kcal225   kcal
3.5 mph130   kcal173   kcal216   kcal259   kcal
4.0 mph170   kcal227   kcal284   kcal341   kcal
4.5 mph215   kcal286   kcal358   kcal430   kcal
5.0 mph272   kcal363   kcal454   kcal545   kcal












Above content provided by Beth Israel Deaconess Medical Center.

For advice about your medical care, consult your doctor.