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Calories and Weight ... A pound of fat equals 3,500 calories. To lose one pound a week you will need to expend 3,500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing one to two pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3,500 calories for seven days.

How You Burn Calories ... Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in thirteen minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

Note About the Calories Chart ... You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a race-walking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.