Walking and weight loss

The basics of weight loss

The basics of weight loss are really quite simple - you have to burn off more calories each day than you consume.

Sadly, for most of us, achieving this is really quite difficult.

Whilst drastic reduction of the calories you consume may achieve a short term weight loss, the best and most sustainable approach is to increase your body metabolism. This is achieved over time by building up energy expending muscle - and walking regularly is a really great way of doing this.

However, there are also short term benefits to be gained from your days out walking.

Walking and weight loss - what's realistic - some data

1 pound of fat is equivalent to 3,500 Calories. So to lose 1lb in weight you need to expend 3500 Calories more than you've consumed.

The calories expended (and therefore the weight lost) when walking depends on a number of factors - crucially your level of fitness, your weight and the distance walked.

A good rule of thumb is that a reasonably active person weighing 168 lbs (12 stones) walking at approximately 2 mph will consume just under 100 Calories per mile walked.

Putting this another way, on a 6 hour walk over mixed terrain with an average walking speed of 2 mph:

a 14 stones person (196 pounds) will burn 1370 Calories (approx.)a 13 stones person (182 pounds) will burn 1300 Calories (approx.) and a 12 stones person (168 pounds) will burn 1190 Calories (approx.)

Perhaps surprisingly, you'll actually expend a little more energy walking at slower speeds because your lack of momentum will mean that each step is more 'energy consuming'.

On the other hand, at a higher walking speed you are likely to be using more muscle groups (e.g. by swinging your arms) which will also have the effect of increasing the calories burnt per step.

It's also possible to increase the calories expended by using walking poles. In fact, this is the source of some of the benefits provided by Nordic Walking.

Predictably perhaps, walking uphill does consume significantly more calories than walking on the flat at the same speed. However, walking downhill also uses more calories because you use energy to resist your downward momentum.

Uphill/downhill sections will increase the effect on your quads (the muscles at the front of your thighs that lift your legs). If you want to increase the impact on your hamstrings, hip flexors and buttocks - lengthen your stride and walk faster.

If you've experienced a 'second wind' along a stretch of asphalt road at the end of a long, long day - then this may be because walking on asphalt or concrete also require less energy than walking on clay or sand.

Measuring your progress

After an initial weight loss (usually a water loss), your regular walking will start to build the long, lean muscle that will aid in increasing your basal metabolic rate (bmr). This increase in bmr is valuable even when you're resting and is key to keeping weight off in the long term.

The development of this important muscle may not show initially as a weight loss - but the fat will be reducing and your shape will be changing. You are better off measuring your waist and hips rather than angsting about your actual weight.

Food for the hills

You need to keep your body properly 'fuelled' during a day's walking. If you're walking as a way of losing weight, you should try to get the energy your body will need from high-carb, low-fat foods.

So these are great options for your lunchbox:

Try fresh fruit, dried fruit, chicken or tuna sandwiches, malt loaf, scones, fruit juice or jaffa cakes.Chocolate has a high fat and sugar content (1 x 49gm bar of Cadbury's Dairy Milk contains 255 Calories) - but for some (me!) it can provide a huge psychological boost. Add it to your lunch box in small amounts - but consider eating the dark variety which is considered to be generally the healthier option.

After walking, try to re-hydrate first - ideally with water or some other low-cal/calorie-free drink. This is important for two reasons:

a) to replace fluids lost throughout the day and

b) to reduce the desire to eat large amounts immediately which may be a response to low fluid levels.

NB. 1 x pint of beer = 182 Calories!!

So, losing weight through walking and hiking is a long term process - but it is a lot of fun and sure beats some of the more extreme dieting fads out there (which probably don't work in the long term anyway).

Calories in Fast Food

Our chart shows how many calories in a selection of fast food products.

Alternatively you can search our food database to find calories in over 60,000 foods and calculate the calories in your serving. Try it Free

Big Mac, McDonald'sCalories in 100g of Big Mac

Calories 229.0kcal

Carbohydrate 19g

Protein 13g

Fat 12.0g

Fibre 2g

Calories in 1 Big Mac (214g): 490.8kcal

Cheeseburger, Burger KingCalories in 100g of cheeseburger

Calories 260kcal

Carbohydrate 25.0g

Protein 13g

Fat 11.0g

Fibre 1.0g

Calories in 1 cheeseburger (123g): 319.8kcal 

Chicken Drumsticks, Original, Kentucky Fried ChickenCalories in 100g of chicken

Calories 170.0kcal

Carbohydrate 9.1g

Protein 11.9g

Fat 10.0g

Fibre 1.4g

Calories in 1 Chicken Drumstick (95g): 161.5kcal

Fries, Medium, KFC*Calories in 100g of fries

Calories 231.5kcal

Carbohydrate 32.4g

Protein 3.1g

Fat 11.9g

Fibre 0.0g

Calories in 1 serving (100g) of fries: 231.5kcal

Fries, Regular, McDonaldsCalories in 100g of fries

Calories 289kcal

Carbohydrate 37g

Protein 3g

Fat 14g

Fibre 4g

Calories in 1 medium serving (114g) of fries: 330kcal

Hamburger, McDonald'sCalories in 100g of hamburger

Calories 240kcal

Carbohydrate 29g

Protein 13g

Fat 8g

Fibre 2g

Calories per hamburger: (104g): 249.6kcal

Pizza, 12" Margherita, Pizza ExpressCalories in 100g of pizza

Calories 220.0kcal

Carbohydrate 29.9g

Protein 9.8g

Fat 6.8g

Fibre 1.4g

Calories per half a pizza (135g): 297kcal

Popcorn Chicken, Kentucky Fried ChickenCalories in 100g of Popcorn Chicken

Calories 251.0kcal

Carbohydrate 12.9g

Protein 16.8g

Fat 15.2g

Fibre 0.0g

Calories per serving of popcorn chicken (122g): 306.6kcal

Quarter Pounder with Cheese, McDonaldsCalories in 100g of burger

Calories 252.0kcal

Carbohydrate 19.0g

Protein 16g

Fat 13.0g

Fibre 2g

Calories in a burger (194g): 490kcal

Calorie Counter

Food calorie counter for a selection of popular brands and basics.

Calorie CounterIf you would like to to know the calorie and nutrition content of foods not included in this calorie counter - access our comprehensive food database free for 24 hours.

Click on the food to see full nutrition information per 100g.

Alcohol

Serving Size Calorie Count Grams of Fat

Calories in a Baileys Irish Cream 37ml 129 5.8

Calories in champagne 1 glass / 120ml 89 0

Calories in a pint of beer 1 pint 182 0

Calories in a pint of Guinness 1 pint 170 0

Calories in gin, 40% alcohol 25ml 55 0

Calories in lager, Stella Artois 1 can / 550ml 221 0

Calories in sherry 50ml 68 0

Calories in wine 1 glass / 120ml 87 0

Calories in vodka, 40% alcohol 25ml 55 0

Bread, Biscuits and CakesServing Size Calorie Count Grams of Fat

Calories in a bagel 85g 216 1.4

Calories in a baguette, French 150g 360 1.8

Calories in a Cadbury's Flake Cake 1 std bar / 34g 180 10.4

Calories in a biscuit 15g 74 3.3

Calories in a Danish pastry 67g 287 17.4

Calories in a doughnut 49g 140 2.0

Calories in a hot cross bun 70g 205 3.9

Calories in a jaffa cake 12g 46 1.0

Calories in a low fat biscuit 14g 65 2.3

Calories in a scone 70g 225 7.6

Calories in a white, crusty roll 50g 140 1.2

Calories in bread, brown 1 med slice 74 0.7

Calories in bread, brown, Weight Watchers 1 slice / 12.2g 28 0.3

Calories in bread, granary 1 slice / 25g 59 0.7

Calories in bread, pitta 1 pitta / 25g 147 1.1

Calories in bread, white 1 slice / 37g 84 0.6

Calories in bread, wholemeal 1 slice / 36g 79 1.0

Calories in toast 1 med slice / 33g 88 0.6

Breakfast CerealServing Size Calorie Count Grams of Fat

Bran Flakes, Kelloggs 45g 144 1.1

Corn Flakes, Kelloggs 45g 167 0.4

Corn Flakes, Crunchy Nut, Kelloggs 45g 176 1.6

Porridge Oats, Scots, Quaker 45g 166 3.6

Rice Krispies, Kelloggs 45g 171 0.5

Shredded Wheat, Nestle 2 pieces / 44g 143 0.9

Special K, Kelloggs 45g 166 0.5

Weetabix 2 biscuits / 37½g 129 1.0

Chicken and MeatServing Size Calorie Count Grams of Fat

Calories in a beef sausage 1 sausage / 60g 151 11.1

Calories in a chicken breast 200g 342 13.0

Calories in a kebab 168g 429 28.6

Calories in a pork sausage 1 sausage / 24g 73 5.7

Calories in bacon 1 rasher / 25g 64 4.0

Calories in chicken breast fillets 1 fillet / 140g 162 4.5

Calories in fillet steak 1oz / 28g 54 2.4

Calories in gravy, beef 83ml 45 2.7

Calories in ham 1 slice / 30g 35 1.0

Calories in lamb chops 1oz / 28g 69 5.0

Calories in pork chops 1oz / 28g 73 4.5

Calories in roast beef 1 slice / 35g 50 1.3

Calories in roast leg of lamb 1oz / 28g 67 3.8

Chinese FoodServing Size Calorie Count Grams of Fat

Calories in Chinese bean sprouts 150g 92 8.6

Calories in Beef in black bean 386g 432 16.6

Calories in Chicken and Cashew 350g 311 14.0

Calories in Chicken Balls 1 ball / 46g 45 2.2

Calories in Egg Fried Rice 200g 250 3.0

Chocolate and SweetsServing Size Calorie Count Grams of Fat

Calories in a Cadbury's Creme Egg 39g 174 6.2

Calories in a Mars Bar 65g 294 11.4

Calories in Celebrations 1 sweet / 8g 36 1.6

Calories in chocolate 100g 530 29.9

Calories in chocolate ice cream 50g 159 10.4

Calories in Kit Kat 2 finger bar / 21g 106 5.5

Calories in Jelly Babies 1 baby / 6g 20 0.0

Calories in low cal sweetener 1 tsp / 1g 4 0.0

Calories in Maltesers 1 pack / 37g 183 8.5

Calories in Milky Way 1 bar / 26g 117 4.3

Calories in Minstrels 1 pack / 42g 209 9.4

Calories in popcorn 100g 405 7.7

Calories in Snickers 1 bar / 64½g 323 18.1

Calories in Twix twin bar / 62g 306 14.9

Crisps and SnacksServing Size Calorie Count Grams of Fat

Calories in a Special K bar 24g 94 1.7

Calories in cheese and onion crisps 1 bag / 35g 184 11.6

Calories in olives 1oz / 28g 29 3.1

Calories in ready salted light crisps 1 bag / 28g 132 6.2

Calories in Wotsits 1 pack / 40g 212 12.8

DrinksServing Size Calorie Count Grams of Fat

Calories in coffee 1 cup / 220ml 15.4 0.9

Calories in a can of coke 330ml 139 0.0

Calories in orange juice 1 glass / 200ml 88 0.0

Calories in tea 1 mug / 270ml 29 0.5

Easter EggsServing Size Calorie Count Grams of Fat

Calories in an Aero Bubbles Easter Egg, Nestle 1 Egg / 235g 1264 72.4

Calories in a Aero Mint Chocolate Lamb, Nestle 1 Lamb / 27g 146 8.3

Calories in a Belgian White Chocolate Coffee Easter Egg, Tesco, Finest 1 Egg / 100g 570 35.7

Calories in a Buttons Easter Egg, Cadbury 1 Med Egg / 162g 859 48.6

Calories in a Cadbury's Caramel Easter Egg 1 Egg / 38g 195 10.2

Calories in a Cadbury Caramel Bunny 1 Bunny / 20g 100 5.4

Calories in a Cadburys Creme Egg 1 Egg / 39g 180 6.3

Chokablok Rocky Road of Love Egg One-sixth Bar/ 25g 130 7.3

Calories in a Crunchie Easter Egg, Cadbury 1 Egg / 167g 885 50.1

Calories in a Dairy Milk Easter Egg, Cadbury 1 Egg / 343g 1818 102.9

Calories in a Dark Chocolate (70%) Easter Egg, Green & Black's 1 Egg / 180g 1026 75.4

Calories in a Flake Easter Egg, Cadbury 1 Egg / 153g 811 45.9

Calories in Green & Black's Milk Mini Eggs 1 Egg / 7.5g 42 2.7

Calories in a Kinder Surprise Egg, Kinder 1 Egg / 20g 113 7.1

Calories in a Kit Kat Chunky Easter Egg, Nestle 1 Egg / 235g 1250 67.7

Calories in Lindt Chocolate Mini Eggs 1 Egg / 5g 30 2.3

Calories in a Malteaster Bunny, Maltesers 1 Bunny / 29g 157 9.2

Calories in Milky Bar Mini Eggs, Nestle ½ Bag / 50g 250 11.7

Calories in Mini Eggs, Cadbury 1 Egg / 3g 16 0.7

Calories in Roses Easter Egg, Cadbury 1 Egg / 307g 1627 92.1

Calories in a Smarties Easter Egg, Nestle 1 Egg / 138g 731 39.6

Calories in Smarties Mini Eggs, Nestle ½ Bag / 50g 244 15.2

Calories in a Twirl Easter Egg, Cadbury 1 Egg / 325g 1723 97.5

Eggs and DairyServing Size Calorie Count Grams of Fat

Calories in butter 10g 74 8.2

Calories in cheese, cheddar 40g 172 14.8

Calories in cheese, cream 34g 58 4.8

Calories in eggs, size 3 57g 84 6.2

Calories in milk, semi skimmed 200ml 96 3.2

Calories in milk, whole 1fl oz / 30ml 20 1.2

Calories in yoghurt, black cherry 1 pot / 150g 106 0.2

Calories in yoghurt, strawberry 1 pot / 200g 123 5.3

Fast FoodServing Size Calorie Count Grams of Fat

Calories in a Big Mac 215g 492 23.0

Calories in a cheeseburger 141g 379 18.9

Calories in a hamburger 108g 254 7.7

Calories in a Quarter Pounder with cheese 206g 515 26.8

Calories in Kentucky Fried Chicken 67g 195 12.0

Calories in KFC fries 100g 294 14.8

Calories in McDonalds fries 78g 207 9.0

Calories in Pizza Deluxe 1 slice / 66g 171 6.7

Calories in Pizza ½ pizza / 135g 263 4.9

Calories in Potato Wedges 135g 279 13.0

FruitServing Size Calorie Count Grams of Fat

Calories in a banana 150g 143 0.5

Calories in a pear 170g 68 0.2

Calories in a satsuma 1 med / 70g 25 0.1

Calories in an apple 112g 53 0.1

Calories in an avocado pear 145g 275 28.3

Calories in an orange 160g 59 0

Calories in grapes 50g 30 0.1

Calories in kiwi fruit 1oz / 28g 14 0.1

Calories in melon 1oz / 28g 7 0.1

Calories in strawberries 1oz / 28g 7 0

Indian FoodServing Size Calorie Count Grams of Fat

Calories in a Chicken Bhuna 300g 396 22.8

Calories in a Chicken Korma 300g 498 31.0

Calories in a Chicken Tikka 150g 232 6.2

Calories in a poppadum 12g 49 2.2

Calories in a Samosa 50g 126 6.6

Calories in an Onion Bhaji 22g 65 5.1

Calories in Bombay Potato 200g 202 10.4

Calories in naan bread ½ piece 269 10

Low Calorie and Low Fat FoodsServing Size Calorie Count Grams of Fat

Calories in cheese spread, low fat 50g 56 1.5

Calories in Chicken Tikka Masala, low fat 400g 360 4.0

Calories in low fat cookies 23g 82 1.0

Calories in garlic bread, low fat 84g 94 2.7

Calories in a hot cross bun, low fat 65g 161 1.7

Calories in a low calorie ice cream 60g 71 3.6

Calories in low calorie mayonnaise 11g 33 3.3

Calories in low calorie lasagne 300g 255 9.0

Calories in a rice cake 10g 38 3.2

Calories in a low calorie chicken sandwich 169g 270 4.2

Nuts and SeedsServing Size Calorie Count Grams of Fat

Calories in almonds 1oz / 28g 171 15.3

Calories in Brazil nuts 1oz / 28g 193 19.1

Calories in cashew nuts 1oz / 28g 164 13.7

Calories in hazelnuts 1oz / 28g 183 17.8

Calories in salted peanuts 1 sm pack / 50g 311 26.5

Calories in sesame seeds 1oz / 28g 171 15.8

Calories in sunflower seeds 1oz / 28g 164 13.6

Calories in walnuts 1oz / 28g 194 19.2

Sandwiches and Takeaway FoodServing Size Calorie Count Grams of Fat

Calories in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack 1 pack / 256g 778 53.2

Calories in a chicken, ham and prawn sandwich pack 1 pack / 247g 349 5.2

Calories in a chicken fajita wrap 1 pack / 185g 263 4.1

Calories in a chicken salad sandwich 1 pack / 195g 257 4.9

Calories in a ham and cheese toasted sandwich 1 pack / 160g 429 20.3

Calories in a ham and Swiss cheese panini 1 panini / 223g

557 26.1

Calories in a spicy Mexican flatbread 1 pack / 184g 282 5.0

Calories in a salmon, cucumber and mayo sandwich pack 1 pack / 219g 530 26.3

Calories in a tuna mayonnaise baguette 1 pack / 230g 535 22.9

Calories in an egg mayonnaise sandwich 1 pack 253 6.0

VegetablesServing Size Calorie Count Grams of Fat

Calories in a jacket potato 180g 245 0.4

Calories in a salad 100g 19 0.3

Calories in brocoli 30g 7 0.2

Calories in cabbage 135g 21 0.5

Calories in carrots 60g 13 0.2

Calories in celery 40g 2 0.1

Calories in chips 100g 253 9.9

Calories in fried mushrooms 1oz / 28g 44 4.5

Calories in iceberg lettuce 1oz / 28g 3.7 0.1

Calories in mashed potato (with butter) 1oz / 28g 29 1.2

Calories in onions 1oz / 28g 8.4 0.1

Calories in peas 60g 32 0.4

Calories in red peppers 1oz / 28g 7 0.1

You can count the calories in thousands of foods with the Weight Loss Resources Calorie Counter and food diary tools.

Calories Burned for: Exercises and Workouts

   

The more you weigh, the more calories you will burn. Pick the column that isclosest to your weight and that is how many calories you will burn.

Exercise or Workout 120 Lbs 150 Lbs 180 Lbs 210 Lbs 240 LbsAerobics (High Impact) - 30 mins 238 297 356 416 475Aerobics (Low Impact) - 30 mins 151 189 227 265 302Aerobics (Step, High Impact) - 30 mins 287 359 431 503 574Aerobics (Step, Low Impact) - 30 mins 212 265 318 371 424Bicycling (12 mph for 6 miles) - 30 mins 214 267 320 374 427Bicycling (15 mph for 7.5 miles) - 30 mins 282 353 424 494 565Bicycling (17 mph for 8.5 miles) - 30 mins 334 418 502 585 669Bicycling (Stationary, Vigorous) - 30 mins 312 390 468 546 624Bicycling (Stationary, Moderate) - 30 mins 190 238 286 333 381Circuit Training (Moderate Pace) - 30 mins 245 306 367 428 490Elliptical Trainer (Moderate Pace) - 30 mins 285 356 427 498 570Gymnastics (Moderate Pace) - 30 mins 115 144 173 202 230Jogging (5 mph for 2.5 miles) - 30 mins 238 298 358 417 477Jumping on Trampoline (Casual Pace) - 30 mins 98 122 146 171 195Jumping Rope (Moderate Pace) - 30 mins 270 338 406 473 541Rowing Machine (Moderate Pace) - 30 mins 200 250 300 350 400Rowing Machine (Vigorous Pace) - 30 mins 300 375 450 525 600Running (8 mph for 4 miles) - 30 mins 342 427 512 598 683Running (9 mph for 4.5 miles) - 30 mins 406 508 610 711 813Sit-ups, Push-ups, Jumping Jacks(Vigorous Pace) - 60 mins

435 544 653 762 870

Sit-ups, Push-ups, Jumping Jacks(Moderate Pace) - 60 mins

266 333 400 466 533

Ski Machine (Moderate Pace) - 30 mins 246 307 368 430 491Stair Step Machine (High Impact) - 15 mins 142 177 212 248 283Stair Step Machine (Low Impact) - 15 mins 94 118 142 165 189Stretching, Yoga (Light Pace) - 30 mins 98 123 148 172 197Swimming (Moderate Pace) - 30 mins 178 222 266 311 355Swimming (Vigorous Pace) - 30 mins 266 333 400 466 533Swimming - Backstroke (Moderate Pace) - 30 mins 251 314 377 440 502Swimming - Breaststroke (Moderate Pace) - 30 mins 274 342 410 479 547Swimming - Butterfly (Moderate Pace) - 30 mins 310 388 466 543 621Swimming - Crawl (Moderate Pace) - 30 mins 251 314 377 440 502Swimming - Sidestroke (Moderate Pace) - 30 mins 206 257 308 360 411Swimming - Treading Water(Moderate Pace) - 30 mins

130 162 194 227 259

Water Aerobics (Moderate Pace) - 30 mins 113 141 169 197 226Walking (4 mph for 4 miles) - 60 mins 304 380 456 532 608Walking (3 mph for 3 miles) - 60 mins 241 301 361 421 482

 

Calories Burned While WalkingHow You Burn Calories WalkingYour weight and the distance you walk determine the energy calories burned while walking. Walking speed matters less than distance and weight. A rule of thumb is 100 calories per mile are burned for a 180-pound person and 65 calories per mile for a 120-pound person.

If you can achieve the speed of walking a mile in 13 minutes or less, you will burn more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed.

Burning Calories to Lose Weight

To lose weight, you need to increase your activity to burn more calories each day and/or eat fewer calories each day. Start with knowing how many calories your body burns per day just in maintaining your current weight, using this basal metabolic rate calculator. Calculator - Calories Burned Per Day

Burning A Pound of Fat

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires burning 500 more calories per day than you eat. You can do this by increasing your calorie-burning activity or by eating fewer calories -- or both. It is easier to achieve it with the combination of increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.

Note About the Walking Calories Chart

See the walking calories chart at the bottom of this page. You might burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high

walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running can burn more calories per mile as there is an up and down motion lifting your weight off the

ground as well as moving it forward.

Next Page > How to Burn More Walking Calories

Back: Page 1: How to Walk Off Weight

The chart of calories burned per mile is based on MET research - metabolic equivalents of various activities:

Calories burned per mile by walking

Speed/Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb

2.0mph 57 68 80 91 102 114 125 142 156 170

2.5mph 55 65 76 87 98 109 120 136 150 164

3.0mph 53 64 74 85 95 106 117 133 146 159

3.5mph 52 62 73 83 94 104 114 130 143 156

4.0mph 57 68 80 91 102 114 125 142 156 170

4.5mph 64 76 89 102 115 127 140 159 175 191

5.0mph 73 87 102 116 131 145 160 182 200 218

How Many Calories Does Walking Burn

Walking is a great exercise, which doesn’t cost you anything and wont take you any time to learn.

If you’re over 2 years old you probably already know how to do it – but how many calories does walking burn?

Here’s a quick easy reference table of the average calories walking burns per10 minutes walking at varying speeds:

Weight2.5

mph

3

mph

3.5

mph

4.0

mph

100 lb 24 28 34 40

110 lb 26 31 38 44

120 lb 29 33 41 48

130 lb 31 36 44 52

140 lb 33 39 48 56

150 lb 36 42 51 60

160 lb 38 44 55 64

170 lb 40 47 58 67

180 lb 43 50 61 71

190 lb 45 53 65 75

200 lb 48 56 68 79

210 lb 50 58 72 83

220 lb 52 61 75 87

230 lb 55 64 79 91

240 lb 57 67 82 95

250 lb 60 69 85 99