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#RUCKING CALORIE CALCULATOR HOW TO#

The first variable is distance or time spent walking, says Servante. Follow these tips to boost your calories burned walking: 🔥 Walk for longer While you can't do much about your height, sex, age or weight – not overnight, anyway – there are plenty of variables you can modify to transform your next amble into a full-blown walking workout. A 35-year-old man who weighs 75kg, is 185cm tall (BMR = 1,782) and walks for 60 minutes at 3.5 mph (3.5 METs) will burn 1260 calories. Using this equation calculator, a 35-year-old woman who weighs 65kg, is 165cm tall (BMR = 1,362), and walks for 60 minutes at 3.5 mph (3.5 METs) will burn 199 calories.

This calculation is: calories burned = BMR x METs/24 x hour. One MET is defined as the energy you use when you're at rest. It factors your basal metabolic rate (BMR) – that is, your age, sex, height and weight – with the duration of your walk, and your exercise intensity, known as metabolic equivalents (METs).

If you're looking for more accurate analysis, you can use a calculation to figure out your calorie burn.

222 calories walking at 4.5 mph (13 min/mi) on a level surface for 30 mins.

200 calories walking at 4 mph (15 min/mi) on a level surface for 30 mins.

178 calories walking at 3.5 mph (17 min/mi) on a level surface for 30 mins.

186 calories walking at 4.5 mph (13 min/mi) on a level surface for 30 mins.

167 calories walking at 4 mph (15 min/mi) on a level surface for 30 mins.

149 calories walking at 3.5 mph (17 min/mi) on a level surface for 30 mins.

150 calories walking at 4.5 mph (13 min/mi) on a level surface for 30 mins.

135 calories walking at 4 mph (15 min/mi) on a level surface for 30 mins.

120 calories walking at 3.5 mph (17 min/mi) on a level surface for 30 mins.

The simplest way to calculate the calorie burn takes your body weight and walking speed into account.Īccording to Harvard Health, if you weigh 57kg, you'll burn: Your total number of calories burned walking depends on a variety of different factors, including your age, sex, weight, height, muscle mass, pace, terrain and distance.

It contributes to Non-Exercise Activity Thermogenesis (NEAT), which describes activities 'that aren't formal exercise but burn calories, such as gardening, household chores, walking the dog or playing with the children in the garden,' she says. Walking is one of the simplest but most effective tools you can use to increase energy expenditure, says Servante.

#RUCKING CALORIE CALCULATOR HOW TO#

We asked Maximuscle fitness expert Sean Lerwill – a former Royal Marines commando physical training instructor – and Emily Servante, personal trainer at Ultimate Performance Kensington, to explain how to calculate the calories burned walking, reveal how to get the most out of each walk, and share tips for staying motivated: Calories burned walking Getting out for just 15 minutes per day is even enough to extend your life expectancy, according to the Taiwanese Institute of Population Science. Not only is walking cheap and accessible – all you need is a pair of decent trainers – but it improves almost every aspect of your health. If you find it hard to fit exercise into your routine, hitting the pavement is a simple way to give your metabolism a boost. Heading out for a stroll might not seem like much of a workout, but depending on your pace and the terrain, the calories burned walking can be significant.