How Much Weight Can You Lose by walking at 3 mph (level, firm surface)

Here you can find how much weight can you lose walking at 3 mph (level, firm surface), as well as learn how to calculate the calories spent and the equivalent weight loss.

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(grams)
  
Someone weighing 70 Kg or 154.3 lb walking at 3 mph (level, firm surface) burns 122.5 calories in 30 minutes. This value is roughly equivalent to 0.04 pound or 0.56 ounce or 15.9 grams of mass (fat and/or muscle).

  • Doing this activity 3 times a week for 30 minutes will burn 0.42 pounds or 0.19 Kg a month.
  • Doing this activity 5 times a week for 30 minutes will burn 0.7 pounds or 0.32 Kg a month.

How to calculate the burned calories or weight (mass) loss

The number of calories you burn depends on:

Multiply your body weight in kg by the MET (Metabolic equivalent) value by the time of activity, you'll get the approximate energy expent in Kcal according to the person's body weight. In this case, walking at 3 mph (level, firm surface) at a MET value, burns Kcal/kg x body weight/h.

A 70 kg individual walking at 3 mph (level, firm surface) for 30 minutes will burn the following:

(METs x 70 kg body weight) x (30 min/60 min) = 122.5 Kcal.

is the value in METs for walking at 3 mph (level, firm surface).

To transform the value in calories into pounds just divide the value in calories by 3500. So,

122.5/3500 = 0.04 pound = 0.56 ounce = 15.9 grams of mass. We can't say that it is fat because it could be also muscle.

References:

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