As we reported on Wednesday, calculating calorie burn for weight loss is usually imprecise because of all the variables involved. So it’s best to use calories as a guide rather than becoming fixated on them when seeking better weight control for improved management of your PCOS symptoms.
The slower one moves, the lower the calorie burn. The flatter the surface (flat road vs. dirt hills) or the less resistance it provides (concrete path vs. sand or wind), the lower the calorie burn.
It generally takes an average person around 15 to 20 minutes to walk a mile, and 7 to 12 minutes to run or jog that distance. Walking a little more slowly, at a 20-minute-per-mile pace, will burn around five calories per minute. Running a mile might burn from 7 or 8 calories per minute up to 10 to 12, depending upon a person’s size and speed.
The classic textbook Exercise Physiology: Energy, Nutrition, and Human Performance provides energy expenditure estimates for a variety of activities based on body weight. A 150-pound person, for example, will burn approximately 3.6 calories per minute when walking 2 mph; 5 calories per minute when walking 3 mph; and 6.6 calories per minute when walking 4 mph.
So the slowest walker would burn around 108 calories walking a mile (3.6 x 30 minutes); the moderate-paced walker would burn 100 calories (5 x 20 minutes); and the fastest walker would burn around 99 calories (6.6 x 15).