Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. The Compendium of Physical Activities Tracking Guide. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS.On the same surface at 4mph (6.4kph), they will burn 1,000 calories in 2 hours and 6 minutes. On the same surface at 4mph (6.4kph), they will burn 1,000 calories in 3 hours.Ī 200 pound (90.7kg) person will burn 1,000 calories in 3 hours and 30 minutes walking on a level, firm surface at 2.5mph (4kph). Please note: This table requires javascript to functionĪ 140 pound (63.5kg) person will burn 1,000 calories in 5 hours walking on level, firm surface at 2.5mph (4kph).
This table compares shows the number of calories burned walking over time for different weights. ExampleĪ person weighs 180 pounds (81.65kg) and walks at 3 mph uphill on a 10% grade (a task that has a MET value of 8.0) for 1 hour (60 minutes).Ĭalories Burned from walking uphill at a 10% grade (per minute) = (8.0 x 81.65 x 3.5) ÷ 200 = 11.431Ĭalories Burned from walking uphill at a 10% grade (for 60 minutes) = 11.431 x 60 = 686 Calories burned walking table Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities). MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1. You can find an activity’s MET on the chart above.Ī task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.Ī task with a MET of 2 uses twice as much energy as a task with a MET of 1. “MET” is a measurement of the energy cost of physical activity for a period of time. How many calories are burned walking? FormulaĬalories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200
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