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Question on Calories and Walking
My husband is 5 foot 8 inches and weighs 220 pounds. He
walks 2 miles a day, at a slow or moderate pace. I have some
questions about calories and dieting.
How many calories would he burn per mile?
How many calories would he normally need each day?
How many calories are in each pound of fat on him?
How many calories should he take in daily, to lose 2
pounds per week?
Thanks!
"PassionOfDarwin" <passionofdarwin@aol.com> wrote in message
news:20040311174337.20271.00001153@mb-m04.aol.com...
> My husband is 5 foot 8 inches and weighs 220 pounds. He
> walks 2 miles a
day, at
> a slow or moderate pace. I have some questions about
> calories and dieting.
>
> How many calories would he burn per mile?
>
> How many calories would he normally need each day?
>
> How many calories are in each pound of fat on him?
>
> How many calories should he take in daily, to lose 2
> pounds per week?
>
> Thanks!
How old is he? The Harris-Benedict forumula for Basal
Metabolic Rate requires age. If your husband is 40, and:
Sedentary, the formula suggests 2430 calories per day. If
Lightly Active, 2784 calories per day.
Note: this would be the number of calories required to
maintain his current weight. Since his current Body
Mass Index is 33.5 (well into the Obese range), I
assume he wants to lose weight.
As for calories burned walking...at his weight, and assuming
3 mph, he is burning around 271 calories on a 2 mile walk.
1 pound of fat is equivalent to 3500 calories.
re:
> How many calories should he take in daily, to lose 2
> pounds per week?
To achieve weight loss of 2 lbs per week, he'll need to
achieve a calorie deficit of 1000 calories per day. The
calorie deficit can be achieved through eating less, or
exercising more, or (preferably) both. Does he drink sodas?
If so, quitting sodas, and increasing his walks to 3 miles
(or, one hour), should about do it. Also, portion control is
critical...especially when eating out (most typical
restaurant portions are 2 or 3 times what a "one-serving
portion" should be).
Do you own a digital scale? Rather than counting calories
(which can be difficult and time consuming), he might try
simply weighing himself and recording the weight each day
(or, three time per week, if daily is too much trouble). A
recent study by the National Institutes of Health showed
that frequent weighing was one of the strategies employed by
people who had lost a significant amount of weight, and kept
it off for more than 2 years.
Hope this helps.
GG http://www.shastasoftware.com (http://www.shastasoftware.com/) - Shasta Software -
Consulting, Design, and Programming Services
http://www.CycliStats.com (http://www.cyclistats.com/) - CycliStats - Software for
Cyclists http://www.StrideWare.com (http://www.strideware.com/) - StrideWare - Software
for Runners and Walkers Coming soon...WeightWare - Weight
Managment Software
> As for calories burned walking...at his weight, and
> assuming 3 mph, he is burning around 271 calories on a 2
> mile walk.
What formula or other means did you use to obtain this
value?
In article <ITj4c.8025$8G2.5248@fe3.columbus.rr.com>, Michael wrote:
>> As for calories burned walking...at his weight, and
>> assuming 3 mph, he is burning around 271 calories on a 2
>> mile walk.
>
> What formula or other means did you use to obtain
> this value?
Tables based on ACSM numbers give 100cal/mile for 137lb, and
a linear relationship between weight and caloric
expenditure. So 271 sounds about right to me.
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
In article <ITj4c.8025$8G2.5248@fe3.columbus.rr.com>, Michael wrote:
>> As for calories burned walking...at his weight, and
>> assuming 3 mph, he is burning around 271 calories on a 2
>> mile walk.
>
> What formula or other means did you use to obtain
> this value?
Tables based on ACSM numbers give 100cal/mile for 137lb, and
a linear relationship between weight and caloric
expenditure. So 271 sounds about right to me.
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
"Michael" <news@bigtoes.com> wrote in message
news:ITj4c.8025$8G2.5248@fe3.columbus.rr.com...
> > As for calories burned walking...at his weight, and
> > assuming 3 mph, he
is
> > burning around 271 calories on a 2 mile walk.
>
> What formula or other means did you use to obtain
> this value?
>
That estimate was based on several formulas for running and
walking that I've found doing internet searches. I've
adapted these basic formulas, and added some additional
parameters as part of the "Calorie Calculator" feature in my
StrideWare running and walking software. Here's a screen
shot of the Calorie Calculator in StrideWare: http://www.sh- (http://www.sh-/)
astasoftware.com/StrideWare/caloriecalculator.htm
The base formulas takes into account: run vs. walk, pace,
and weight of the runner/walker. To this, I added
adjustments for the amount of elevation gained, and the
gender of the runner/walker. For the estimate I provided
above, I assumed "Flat to Rolling" terrain (with 43 feet of
elevation gained in the 2 mile walk).
The Calorie Calculator in StrideWare also features a "no
distance" mode, which will estimate calories burned when
only the exercise time is known. Knowing the distance allows
for a more accurate estimate, but it's not always known with
running and walking.
Of course, outside of a sports lab, these are all just
estimates, but I think they are reasonably accurate
(especially when aggregated over the course of a season).
--
http://www.shastasoftware.com (http://www.shastasoftware.com/) - Shasta Software -
Consulting, Design, and Programming Services
http://www.CycliStats.com (http://www.cyclistats.com/) - CycliStats - Software for
Cyclists http://www.StrideWare.com (http://www.strideware.com/) - StrideWare - Software
for Runners and Walkers
"Michael" <news@bigtoes.com> wrote in message
news:ITj4c.8025$8G2.5248@fe3.columbus.rr.com...
> > As for calories burned walking...at his weight, and
> > assuming 3 mph, he
is
> > burning around 271 calories on a 2 mile walk.
>
> What formula or other means did you use to obtain
> this value?
>
That estimate was based on several formulas for running and
walking that I've found doing internet searches. I've
adapted these basic formulas, and added some additional
parameters as part of the "Calorie Calculator" feature in my
StrideWare running and walking software. Here's a screen
shot of the Calorie Calculator in StrideWare: http://www.sh- (http://www.sh-/)
astasoftware.com/StrideWare/caloriecalculator.htm
The base formulas takes into account: run vs. walk, pace,
and weight of the runner/walker. To this, I added
adjustments for the amount of elevation gained, and the
gender of the runner/walker. For the estimate I provided
above, I assumed "Flat to Rolling" terrain (with 43 feet of
elevation gained in the 2 mile walk).
The Calorie Calculator in StrideWare also features a "no
distance" mode, which will estimate calories burned when
only the exercise time is known. Knowing the distance allows
for a more accurate estimate, but it's not always known with
running and walking.
Of course, outside of a sports lab, these are all just
estimates, but I think they are reasonably accurate
(especially when aggregated over the course of a season).
--
http://www.shastasoftware.com (http://www.shastasoftware.com/) - Shasta Software -
Consulting, Design, and Programming Services
http://www.CycliStats.com (http://www.cyclistats.com/) - CycliStats - Software for
Cyclists http://www.StrideWare.com (http://www.strideware.com/) - StrideWare - Software
for Runners and Walkers
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