Calorie burning chart while walking

Calorie burning chart while walking

The number of calories burned is affected by distance, person’s weight and walking speed. In the following article we will explain a table of calories burned while walking based on these factors:,

Calorie burning chart while walking

The rule of thumb is that a person weighing about 81 kg burns 100 calories walking a distance of 1.6 km. Now, here are tables showing the number of calories burned:,

1. Burning calories by walking at a speed of 10-14 minutes/km

Here is the table:

weight (kg)

45.4

54.4

63.5

72.5

81.5

90.5

99.8

108.8

117.9

1.6 km

53

64

74

85

96

106

117

133

146

3.2 km

106

128

149

170

191

213

234

266

292

4.8 km

160

191

223

255

255

287

319

351

399

6.4 km

213

255

298

340

383

425

468

532

585

8.1 km

266

319

372

425

479

532

585

665

731

9.7 km

319

383

446

510

574

638

702

798

877

11.2 km

372

447

521

595

670

744

819

913

1023

12.8 km

426

510

595

680

766

850

936

1064

1170

2. Burning calories walking at a speed of 9 minutes/km

Below is the table of calories burned by walking at a speed of 9 per kilometer:

weight (kg)

45.4

54.4

63.5

72.5

81.5

90.5

99.8

108.8

117.9

1.6 km

57

68

80

91

102

114

125

142

156

3.2 km

114

136

159

182

205

227

250

284

313

4.8 km

170

205

239

273

307

341

375

426

469

6.4 km

227

273

318

364

409

454

500

568

625

8.1 km

284

341

398

455

512

568

625

710

782

9.7 km

341

409

477

545

614

682

750

852

938

11.2 km

398

477

557

636

716

795

994

1094

1194

12.8 km

454

546

636

727

818

909

1000

1136

1250

How to increase calorie burning while walking

After you know the schedule of burning calories while walking, you must want to increase the number of calories burned, here are the ways that contribute to this:

  • Walking on sloping areas

Add incline areas to your walking route to increase the number of calories burned. The Institute of Physical Therapy and Sports Medicine has shown that walking uphill increases the intensity of physical activity and heart rate, thereby increasing your burn rate.

Walking downhill also activates the muscles in the lower body, making it better at building muscle strength.

  • Interchangeable speed intervals

Alternating speed can help burn more calories and lose weight, by walking fast for a while and then walking slowly for another time, and how to do it for beginners can be explained as follows:

  1. walk at a fast pace for 30 seconds.
  2. Then slow down for 2 minutes and 30 seconds.
  3. Walk fast again, and repeat for 5 rounds.

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