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The free walking chart for calories below is an approximate guide to the length of time it would take you to expend 1,000 calories, whilst walking.
As an example, a 45-kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories.
In order to increase your calorie expenditure each week, aim to walk either for a longer period, or wear a lightly weighted backpack to increase the workout. Look in Bodywork's, for other exercises. Use our FREE calorie expenditure chart, to workout how long it will take you to permanently lose those excess calories. Remember, walking is the slowest calorie burner on the chart, and that each lb. of body fat is equal to 4,100 calories.
You can not lose 10 lb. in fat in a week, however you can in fluid and muscle protein. Avoid dieting like this, just "EXERCISE".
** Remember the
higher percentage of lean muscle tissue you have, the easier it is for you to lose weight, in the form of body fat.
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
(79 KG) |
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 |
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