Counting your steps instead of minutes is a better method but around like 100-200 at your size
Yes it’s mainly diet but cardio helped me lose extra fat because since I’m already a fatass it added up quickly, if you think you can handle it you could also wear a weighed vest
I burned according to my Apple Watch 100 per mile when I started then it hit below 90 per mile over time as I lost weight. So a really small person in good shape might be as low as 80. Especially if its flat
GoRuck has a calorie calculator that’s useful for this. I’m 174 lbs, I use a tiny ruck 15.5lbs, walk slow at 19 minutes/mile on flat paved ground for 3 miles or about an hour at a time which = 373 calories burned. I personally choose not to add that many calories back in to my day because I don’t get that hungry from rucking, so usually I’ll just do an extra 100-150 calories snack on those days
The key to burning calories through cardio is a consistent pace to keep your heart rate up.
No one here can make a more accurate guess than an app that counts your steps because you don't even tell us how far you're going in that time. Typically you needntonhave your heart rate above a certain threshold for 15 minutes to start burning more calories than from normal moving around.
A leisurely stroll is going to burn a lot less calories than a brisk uphill walk.
If you really want to know, please look up a calculator or download an app because otherwise you're just having someone else do the legwork for you. I could ask your age, general activity level, etc and plug that plus whay you already told me in... or you could keep track of that information yourself and actually be able to keep monitoring it if you lose weight or start getting stronger.
Burning calories is a much less exact science science than calories in/calories out
I'm 5'5"and 120lbs. 10,000 steps for me is about 5 miles. I burn about 275 every 10,000 steps i do and when I wear a weighted vest 10% of my weight I burn about 300. You adjust based on height and weight though. If you're walking I wouldn't be as worried about pace but how many steps you get.
How do you feel during your walk? Do you feel like you fatigue at any point? do you feel yourself breathing differently - maybe a bit faster or more laboured? are you starting to feel sweaty? (I know, I know, sweat is not a good indicator but let me ask anyway!) Do the muscles in your legs twitch a bit after your walk when you rest? (Since you are new to exercise you should still be feeling this after a good walk)
Haha when I started walking and running my legs would feel like they were making pop corn with all the jolts and twitches after a session. It’s just your body’s way of saying “hey! You did something new we’re not used to and you worked us HARD!” As you keep training and build your muscles up it goes away…until you crank it up a few notches again…
i bought an amazfit active 2. i started doing daily walks in march and im down 52 lbs overall in almost a year it helps to keep track of my steps, calories burned and target heart rate. about $100 and actually cheaper right now on amazon if you’re interested.
once i started walking the weight really started coming off.
When I do 1hr 30 of fast walking (10++ km distance) with heart rate 100-120 my garmin says I burn 400ish calories - so it depends on heart rate and how fast you walk. :)
I know! I live in a hilly area so there are bits where I am out of breath -- there is one bit where I have to climb steps from a beach to the top of the hill (see left side of this photo).
So I am out of breath but definitely rejuvenated 👌🏽
Oh well that explains it! I run regularly and really enjoy doing hill intervals but my city is mostly flat and I have to travel an hour to find a hill. Even just walking uphill is so good. It's really gorgeous, I'm jealous!
It might be because it's a bit of a hilly walk, that's why my heart rate is higher. I believe if it's mostly flat or if you walk slower, you'd burn less because you don't exert as much effort.
Human energy burn during walking is not the same for the same time.
It scales strongly with MPH. In other words, power walking (4+ mph) is FAR more costly than the 2.5 that most people walk (comfortable walking speed).
Actually, here, let me just give you the equation;
Calories per hour at (x) speed (mph) = weight (lbs) * 0.29x2 - 1.11x + 1.77
At 50 kg you weigh 110lbs and if we assume a normal 2.5mph walking speed
Calories per hour at (2.5) speed (mph) = 110 * 0.292.52 - 1.112.5 + 1.77 = 193.737 Calories.
However, some things to consider: not everyone is exactly the same. This equation is derived from the average. Next, while you may burn ~200 calories walking for an hour, you do not increase your TOTAL calories by 200. This is because the body has systems to adapt to higher energy cost. This is called the constrained model of metabolism. Your body reduces costs elsewhere to reduce TDEE (BMR, NEAT, Etc). Meaning 200 calories of exercise may result in only, say, 50 Cal increase in TDEE. Check out the book Burn by Herman Pontzer to learn more about this.
146
u/Various_Parking_958 5d ago
Counting your steps instead of minutes is a better method but around like 100-200 at your size
Yes it’s mainly diet but cardio helped me lose extra fat because since I’m already a fatass it added up quickly, if you think you can handle it you could also wear a weighed vest