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I walk, on average, a 15 minute mile and on flat terrain. I weight 150 lbs and I'm about 5' 7" with a medium build.

I'm trying to manage my overall health and want to ensure my exercise is balancing my food intake properly.

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Just find a calorie burn calculator, select walking ~ 4mph and put in your values. It's approximate (They all are), but it should be close enough for your purposes. – JohnP Aug 21 '14 at 17:35
I would not depend on calorie calculators, you should monitor your food intake and weight. It is possible to think you are burning more calories because of some app and then eat more because of it – brentwpeterson Aug 21 '14 at 19:54
Your question depends on how fast you're walking. Your calorie burn depends on the intensity of the activity. Casual walking.......not so much :) – Kneel-Before-ZOD Dec 24 '14 at 1:17
See also:… – arober11 Mar 15 at 11:32

2 Answers 2

A reasonably accurate figure can be obtained by using a heart rate monitor (even one of the App's that use your phones camera will suffice). Assuming you're walking on the flat and not into gale, simply record a post mile heart rate, along with the time taken to estimate your VO2 figure per: Is it possible to measure calorie burn from heart rate alone?, and from the VO2 figure the calories.

You can also plug the heart rate into the Rockport Walking test formula, to obtain an estimated VO2max score.

Or alternatively use the ACSM or MET formula to estimate the calories eg.

ACSM Kcal/Min ~= 0.0005 * bodyMassKg * metersWalkedInAMin + 0.0035
              ~= 0.0005 * 68 * 107 + 0.0035
              ~= 3.6415 Kcal/Min
              ~= 54.6225 Kcal/Mile

MET Kcal      ~= METS   * bodyMassKg * timePerformingHours
              ~= 5.0    * 68         * 0.25
              ~= 85 Kcal/Mile

    where METS = 5.0 (walking, 4.0 mph, level, firm surface, very brisk pace)

See also: Walking Calorie Burn Calculator

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Here is one calorie burn calculator ( for walking.

I walk a lot and I have a walking tracker with calorie counting on the phone but I never use it. Calories burnt just don't tell me anything. I use the holes on my belt as a measure, seriously.

Walking alone is not that great to lose calories, unless you walk really a lot. A relatively easy way is to stop eating some types of food, for example all dairy or all sweats and such, and to eat whole-grain bread and vegetables, which prevents food craving a bit.

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Why shouldn't you eat dairy? – Kneel-Before-ZOD Dec 24 '14 at 1:21
It's not that you shouldn't eat dairy. I just mentioned it can help if you remove one whole category of foods from your diet and make a "principle" from it, for example, you can say from now on I don't eat any dairy or any sweetened beverages. It just helps to fight with temptations. – Jan Jan 8 at 8:16
Egg's very good for you; so is milk :). A lot of bodybuilders consume an enormous amount of eggs daily :). I guess it's all based on preferences. There's nothing wrong with dairy.....if the OP wants them. But yeah, I understand your intention; just ensuring that future readers don't misconstrue the intention :). – Kneel-Before-ZOD Jan 8 at 14:43
Any diet that relies on removing an entire category of food is dumb and potentially harmful. – JohnP Feb 18 at 14:42
@JohnP You can stop eat sweets or sweetened beverages or fruit juices without any harm. I'm not saying removing carbs or fats or proteins. – Jan Feb 19 at 18:01

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