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Count Your Exercise Calories for Heart Health


Updated May 20, 2014

Walking Fast on the Treadmill
Franz Aberham / Photographer's Choice RF / Getty

How much exercise do you need for heart health? A Harvard alumni study found that burning 700-2000 calories in exercise per week had significant heart health benefits. In the June, 2004 Harvard Heart Health Letter, they tout walking as a good way to log those exercise calories.

How Many Calories Do You Burn Walking?

The calories burned walking depend on weight and distance. The more you weigh, the more calories are burned per mile. The further you walk, the more calories you burn.

Speed influences calories burned only slightly, runners burn almost the same calories per mile as walkers. But for those with only 30 minutes a day in which to exercise, the faster you go, the more miles you cover and therefore the more calories you burn.

Burning 700 to 2000 Calories per Week

An 150 pound person would need to walk approximately a mile a day (15 to 30 minutes) to burn 700 exercise calories a week. Walking for an hour a day would achieve an approximate 2000 calorie burn. For your estimated calorie burn from walking, use our walking calorie calculators.

Calorie Calculator: Use this calculator if you know how far you have walked. Enter your weight, approximate pace, and distance walked to calculate how many calories you have burned.

Distance and Calorie Calculator: Use this calculator if you know how many minutes you have walked and your approximate pace. Enter your weight, pace, and minutes to calculate distance walked and calories burned.

Pedometer Distance and Calorie Calculator: Pedometer users enter their step total, steps per mile, weight and approximate pace to calculate their distance and calories burned.

Activity Calorie Calculator: Find your calorie burn in 75 different activities.


Sesso HD, Paffenbarger RS Jr, Lee IM."Physical activity and coronary heart disease in men: The Harvard Alumni Health Study." Circulation. 2000 Aug 29;102(9):975-80.

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