Route Measurements and Safety

The steps outlined below assume that you have accurately measured/determined the distance of your route (1 mile = 5280 feet or 1609 meters) and insured that your route is safe (see also walkability checklist) for pedestrians to use.

Medical Clearance

When marketing or publishing written literature associated with your walking route, it is best to recommend that individuals seek and obtain medical clearance from their personal physician before increasing their physical activity level. The Physical Activity Readiness Questionnaire/PAR-Q (pdf version) (html verison) can be used to help individuals determine the necessity of obtaining medical clearance.

Pace of Walking and MET Values

The steps below show how to calculate the approximate kcal burned by walking at a moderate or brisk pace on the level for a specified distance (miles). The "kcal per mile" figures used are derived from the year 2000 MET values for compcodes 17190 and 17200 in The Compendium of Physical Activities Tracking Guide. If you are unfamiliar with MET values, you may wish to read Understanding and Using MET Values before continuing.

If the walking is completed at a very brisk pace or includes fairly steep slopes, the kcal expenditure will be greater. The potential weight control benefit figures are based on the kcal value of adipose tissue (1 lb = 3500 kcal). For background on how the "kcal per mile" figures were derived and the weight control benefit of walking, see Kcal Expenditure from Walking.

Total and Additional Kcal Burned

The steps below show how to calculate the approximate total kcal burned and the approximate additional kcals burned for walking a specified distance. The additional kcal burned are the extra kcal burned by walking a certain distance instead of sitting quietly for the same length of time. The additional kcal burned are a closer estimate of the "weight control benefit" of walking, because they exclude the kcal an individual would burn anyway just to rest. The "weight control benefit" calculations below are based solely on the additional kcal burned.

Example Route and Layout

Here is an example of what a chart might look like to provide consumers with information on the approximate kcal expenditure and potential weight control benefit of using a walking route. The layout of the chart correponds to the calculations performed in the steps below. The chart does not provide a map of the route: You would want to attach a route map to this information. Please note that the chart shows only the additional kcal burned and it also incorporates taking several flights of stairs. Please also note that this chart was developed several years ago, and accordingly, is not based on the year 2000 MET values.

Length of Time vs Distance

The calculations below are for walking a specified distance. If you are interested in calculating the kcal burned by walking a certain length of time (e.g., 1/2 hour) at a given rate instead of for a specified distance, you can do so by utilizing the "kcal per unit of time" figures in Kcal Expenditure from Walking.

Step 1: Body Weights. Determine the body weights (lb) for which you want to calculate kcal expenditure, e.g., every 20 lbs for a range of body weights from 100 lb to 300 lb.

Step 2: Distances. Determine the distances for which you want to calculate kcal expenditure, e.g., 1 mile, 2 miles, etc.

Step 3: Total or Additional Kcal Expenditure. Determine whether you want to calculate "total kcal expended" or "additional kcal expended."

For total kcal expended: Use .5 kcal/lb/mi

For additional kcal expended: Use .35 kcal/lb/mi

Step 4. Calculate Kcal Expenditures for Walking. Calculate the kcal expenditure (round to nearest whole kcal) for each body weight and distance.

Example calculation of total kcal expenditure by 180 lb person to walk 1 mile:

.5 kcal/lb/mi x 180 lb x 1 mi = 90 kcal

Example calculation of additional kcal expenditure by 80 lb person to walk 1 mile:

.35 kcal/lb/mi x 180 lb x 1 mi = 63 kcal

Step 5. Using the Stairs. (NOTE: If your route includes few to no stairs, skip this step.) You may want to include in your route the option to go up and down an appreciable number of stairs and to reflect in your kcal expenditure figures the kcal burned in taking the stairs. If you want to do this, do not include the actual distance of going up and down the stairs in your route. Instead, calculate separately the kcal expended of doing the stairs and add this amount to the kcal expenditure figure from Step 4. If you like, you can show the kcal expenditure of doing the route without the stairs and of doing the route with the stairs. Your route might say something like "1 mile" and "1 mile plus doing the stairs."

Going up and down 1 stair burns approximately .0015 kcal/lb/stair (Taylor in Guthrie & Picciano)

Example calculation for 180 lb person going up and down 90 stairs (e.g., this would be going up and down a total of 6 staircases where each flight contains 15 stairs):

.0015 kcal/lb/stair x 180 lb x 90 stairs = 24 kcal

Refering to the example calculation from Step 4:

If this 180 lb person did the route plus the stairs, the additional kcal expenditure would be: 63 kcal + 24 kcal = 87 kcal.

If this 180 lb person did not include the stairs, the additional kcal expenditure would be 63 kcal. As you can see, the difference in kcal expenditure and adipose tissue equivalent between including and excluding the stairs is appreciable, especially when extended over a year (see below).

Step 6: Calculate Weight Control Benefit. For each body weight, determine the potential weight control benefit (adipose tissue equivalent in lbs to the nearest .1) of walking that distance every day for a specified length of time (e.g., 1 year) . You should use ONLY the "additional kcal expenditure" for making this determination.

Route without Stairs: Example calculation to determine the adipose tissue equivalent (3500 kcal/lb) for a 180 lb person who substitutes walking 1 mile for sitting quietly every day (burns an additional 63 kcal/day) for 1 year (365 days):

(a) Additional kcal burned in 1 year: 63 kcal/day x 365 days = 22,995 kcal

(b) Adipose tissue equivalent of these additional kcal burned in 1 year:

22,995kcal = 6.6 lb
3500 kcal/lb

Route with Stairs: Example calculation to determine the adipose tissue equivalent (3500 kcal/lb) for a 180 lb person who substitutes walking 1 mile PLUS 90 stairs for sitting quietly every day: burns an additional 87 kcal/day (63 kcal/day + 24 kcal/day) for 1 year (365 days).

(a) Additional kcal burned in 1 year: 87 kcal/day x 365 days = 31,755 kcal

(b) Adipose tissue equivalent of these additional kcal burned in 1 year:

31,755 kcal = 9.1 lb
3500 kcal/lb