Calorie Walking Chart

The chart below will give you an approximate guide to how much walking you need to do burn an extra 1,000 calories per week.

To use the chart, first find the column closest to your weight, then the number of days per week you intend to walk, and finally the speed you walk at. You will then see how long you need to walk each day.

To increase your calorie expenditure you can either increase your walking speed, then number of days you walk, or alternatively wear a lightly weighted backpack when you walk.

A pound of body fat is equal to approximately 3500 calories, so creating a calorie deficit of 1000 calories per week (by combining regular exercise and sensible eating) could see you lose up to 3 pounds per week.

Combining diet and exercise in this manner is the only healthy way to lose weight in the long term. When done consistently it can result in a sustained loss of 1 to 2 pounds per week.

This may not sound like much compared to wonder diets that claim to help you lose 10 lbs in a week, but over the course of a year you could lose up to 75 pounds and remain healthy!

As an example, if you weigh 150lbs and walk at a speed of 2mph for 2 days a week, it will take you approximately 180 minutes (3 hours) to burn of 1,000 calories. If you decide that your going to walk at 4mph then this would take approximately 90 minutes.

The good thing is that if walking at a fast pace of 4mph is to hard for you, you can still get the same result by walking for 4 days a week rather just 2.

If you look at the Weight Loss Program you will find that your get your results even quicker with the assistance of some simple all over body exercises.