Do you know how to burn calories and loose weight? One pound of fat equals 3500 calories and if you are aiming to lose one pound in a week then you have to either plan to burn 3500 more calories by dieting or through increased activity or decreased eating or both. It’s quite sensible to loose around 1-2 pounds of fat a week by planning a combination of increased activity and eating less so that you can reduce 3500 calories in 7 days.
Plan your goal: calories and weight
Use this wonderful formula:
Your weight x distance = energy used walking
Remember the amount of time you walk does not matter as much as distance. If you can walk at a speed that can cover a mile in 13 minutes or less, you will be burning more calories per mile. However for most beginners, the best thing is to increase the distance before working on speed.
Rule of the thumb: 100 calories per mile for a 180 pound person
Facts while burning calories while walking 
• Less calories will burn per mile at very low speeds. That is because when you stop and start with each step, your momentum isn’t helping to carry you along.
• If you walk at high speed you will use more muscle groups with arm motion and a race walking stride which burns up extra calories.
• Running is the best. You will burn more calories per mile. When you run the up and down motion lifts your weight off the ground as well as moving it forward.
