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 could see you lose up to 1 pounds per month.

Combining diet and exercise is the 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 too 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.
 

WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK
DAYS PER WEEK
SPEED 
100 LB

(45 KG)

125 LB

(56 KG)

150 LB

(68 KG)

175 LB

(79KG)

200 LB

(90 KG)

ONE
2 MPH

3 MPH

4 MPH

480

360

240

420

312

216

360

264

180

300

228

156

240

180

120

TWO
2 MPH

3 MPH

4 MPH

240

180

120

210

156

108

180

132

90

150

114

78

120

90

60

THREE
2 MPH

3 MPH

4 MPH

160

120

80

140

104

72

120

88

60

100

76

52

80

60

40

FOUR
2 MPH

3 MPH

4 MPH

120

90

60

106

78

54

90

66

46

76

58

38

60

46

30

FIVE
2 MPH

3 MPH

4 MPH

96

74

48

84

62

42

72

54

36

60

46

30

48

36

24

SIX
2 MPH

3 MPH

4 MPH

80

60

40

70

52

36

60

44

30

50

38

26

40

30

20

SEVEN
2 MPH

3 MPH

4 MPH

68

54

34

58

44

28

48

36

24

40

30

20

34

26

18

 

comments powered by Disqus

Join over 150k fitness users

Select your areas of interest