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How Many Calories Do You Burn Walking?

Calories Burned While Walking

How many calories do you burn walking?

I get this question a LOT!

There seems to be a lot of confusion about walking for weight loss.

To be honest, I’m not sure why.

It is pretty simple math, but so-called experts keep spewing information about fitness and weight loss that just isn’t true.

So let’s start with the basics and build on that information.

Once you know what you’re dealing with, you can begin to control your weight and your weight loss plan.

The Basics

One pound is equal to 3500 calories. If you want to lose a pound you need to burn 3500 calories.

Now, you do burn calories JUST by being alive. :) Yay!!

It’s called your BMR or basal metabolic rate.

You determine your BMR by multiplying your current weight by 10.

You then multiply that number by your activity level as follows:

  • Sedentary – Sitting most of the day – 20%
  • Lightly Active – Walking here and there; daily chores – 37.5%
  • Moderately Active – Constantly moving around; daily exercise – 40%
  • Very Active – Heavy exercise for prolonged periods of time – 50%


Current weight = 200 pounds

Take 200 X .10 = 2000

That means you burn 2000 calories as a baseline.

THEN add in your level of activity from the percentage figures above.

So if you weigh 200 pounds and are sedentary then you multiply 2000 by .20

2000 X .20 = 400.

Then add 2000 + 400 to get 2400

So a 200-pound sedentary person burns around 2400 calories each day.

Add exercise to that and you burn more.

For example, if this 200 pound person walks for an hour then he burns another 400 to 500 calories so his daily calories burned would go up.

Now, here’s where the weight loss comes in. If you only consume 2000 calories each day and you walk an hour and burn 400-500 calories a day, you’ll lose a pound every 7-9 days.

Amping it Up!

Notice that I used a range when talking about how many calories you can burn in an hour. The number of calories you burn walking depends on several factors:

  • How much you weigh – the more you weigh, the more you burn.
  • How fast you walk- walk faster to burn more calories.
  • How you move your body – swing your arms and burn more calories.
  • Your terrain – walking up hills burns more calories than walking on flats or downhill.

What about “The Fat Burning Zone”?

There are many theories about the fat burning zone.

A fat burning zone is when your body changes fuel sources so that it relies more on stored fat to provide energy.

The theory is that you burn more fat when you’re in the fat burning zone.

You can get into this zone when you’re walking. And increasing your walking speed can help you get there.

Data Is Powerful

There are some wonderful tools on the market that help you track how many calories you burn each minute of your day. This one is used on the Biggest Loser TV Show and it has a stellar reputation.

In addition to entering the basic information about your weight, age, and activity level, these tools track your movement. Some of them also help you track the calories you consume each day.

When you know how much you’re consuming and how much you’re burning it gives you all the power and information you need to lose the weight you want to lose.

And walking provides so many health benefits like lowering your blood pressure and reducing your risk of cancer. It’s the ideal weight loss and fitness program.

Struggling to lose weight and keep it off? You’re not alone. I’ve been there myself. Stop struggling and start enjoying life – and lose weight in the process.  This little gadget will help you reach your goals – Click Here

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