Walk for weight loss
I’ve found the following interesting fact while browsing the web the other day: on average, every 10.3 steps you take burn 1 Kcal.
So, by walking one mile (around 2000 steps) an average person burns 200 kcal! Let’s suppose the average person’s weight used in the calculation above is 200 pounds (which, I suppose, is average but +/- 15% don’t really matter here).
A 200 pounds person burns 200 K.calories by walking one mile. Therefore, a X pounds person burns X calories in one mile. So, if your weight is 300 pounds and you walk 3 miles you could potentially burn 900 Kcal. That’s quarter of a pound baby! And 3 miles can be done in an hour.
This is a very simplified calculation method, but very handy for an “average” person who hates maths. 
People, save money on gas. Go walking to your work, to the store or the movies. Take a relaxing evening walk that will also make you sleep better. By doing only that you could burn 2-3 pounds extra a week.
Live strong
I have a question about this. I’m not sure what a Kcal is. Is that the same thing as a calorie?
Hi Vern. Kcal stands for kilo-calories or 1000 calories. An average person needs between 1600 and 2500 kcal a day.
Sparky, I just wanted to add that through forming a habit of walking daily, and making better food choices, I have gone from 282 lbs, to 196 lbs, and still losing. I’m 59, and I feel better than I did at 25!
Hey Vern. 282 to 196 lbs is over 30% weight loss! Compliments! This weight is excellent for your age.
As your heart was accustomed to heavier weight all these years it will find much easier to pump now (which gives this feeling of having more energy and vividness).
Congratulations, you have lenghtend your life.
Hi Sparky!
Does this work with cardio too?
Hey Brittany,
actually you burn more while doing cardio. So I’d multiply the result by 1.2-1.6 at the end (depends on how intensive your cardio session was).
Metabolic rates for Kcal consumption are of variable function with lean muscle to body fat ratio. Therefore, it is impossible to ascertain beyond the vaguest of statistical correlations that an X lb person burns X calories in one mile in the manner in which you have presented that assertion. Furthermore, I have never encountered a patient who was of average height and approximately 300 lbs. who was capable of walking anywhere close to 3 mph. I appreciate your enthusiasm, but it is ill founded and could have bad results for some of your more earnest readers.
Thanks for the comment John! The 300lbs./3 miles example was just this – an example. Now, I am not a doctor and have never weighted 300lbs so I can’t tell whether it’s possible or not.
But your point is right: the burned calories depend A LOT on the body’s fat-muscles ratio, but not as a lot as you may think. A physician would say in this case:
It takes X amount of energy to get Y pounds from point A to point B. Doesn’t matter much whether those Y pounds are water, fat or bricks.
Hi!I have a question too!!I surely need to go on a diet..Do you think it’s a good idea to use a stepper during the dieting period?I’ve concerns about that because I’ve heard that if you carry excess weight,like me,working out muscles isn’t a very good idea.