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WALKING FOR FITNESS

CALORIC EXPENDITURE

Use the following chart and/or equation to find out the number of calories you have expended during your walk.

Amount of Energy Expended in Walking and Jogging Activities
    Kcal/hr at Different Body Weights
Description kcal/hr/lb 110
lbs
125
lbs
150
lbs
175
lbs
200
lbs
Walking            
Strolling less than 2 mph, level .91 100 114 136 159 182
Moderate Pace about 3 mph 1.59 175 199 239 278 318
Brisk pace about 3.5 mph 1.82 200 227 273 318 364
Very brisk pace about 4.5 mph 2.05 225 256 307 358 409
Moderate pace about 3 mph, uphill 2.73 300 341 409 477 545
             
Running            
Jogging 3.18 350 398 477 557 636

EQUATION:
For moderate walking:
Calories burned = 0.029 x weight (lbs) x time (minutes)
For Vigorous walking:
Calories burned = 0.048 x weight (lbs) x time (minutes)

Caloric equation

Employee Wellness Program

800 North State College Blvd.,
Fullerton, California 92834
Room KHS-xxx,
Phone: (657) 278-xxxx,
Fax: (657) 278-xxx

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