how much should i run to lose weight calculator

If you jog for 30 minutes a day you’ll burn at least 300 calories. If you’re a woman and require 2,000 calories per day but eat 2,500, then you’ll still gain weight. However if you continue to consume 2,000 kcal per day, then you can expect tolose approximately 0.5lb a week.

When it comes to burning calories, running burns more calories, but since you canwalk for a longer time, it may actually be better for weight loss. For example,walking 3 kms in 30 minutes will burn approximately the same amount of calories as bicycling 5 kms in 15 minutes and running 1.5 kms in 8 minutes.

An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile; and 10,000 steps would be almost 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits.

If you’re running and not seeing results, take a look at your calendar. Doing one45-minute run or a couple 20-minute runs a week won’t burn enough calories tolose weight. In order to lose a pound a week, you’ll need to cut 500 calories each day, through a combination of diet and exercise.

When you start running, your body composition will shift as you gain muscle mass and lose fat. Muscle weighs more than fat, so even if you are losing fat pounds,you may gain weight from muscle. You can determine if you are losing fat by using other measurements for your weight loss besides a scale.

A general guideline for weight loss is associating a pound with fat to 3,500 calories. Therefore, weight loss of a pound a week would take a calorie deficit of 500 calories per day. A general guideline for losing 20 pounds based on weight loss of 1-2 pounds per week would be 10-20 weeks .