How Can You Track Walking Distance and Calories?

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You can track your calories and exercise in many practical ways. Many people like to approximate how much they’ve exercised and how many calories they’ve eaten, while some people prefer to track everything with precision.

Various helpful devices and phone apps can count daily steps, record workouts, and estimate calories burned. Or, you can decide in advance that you will work out for a set amount of time or that you’ll walk a certain distance, with or without a tracking device.

The easiest way to track calories is to use an app on your smartphone. If you rather use a computer there are several websites that will calculate your calories burned by simply answering a few questions like height, weight, and age. All you have to do is count your steps. There are several low-cost ways to count steps. Athletic stores will carry step counters that you attach to your pants pocket or belt.

To know how many calories you’re consuming, you could count your calories and nutrients by entering information about your meals and snacks into an app. Some people like to follow a preselected meal plan to have a calorie and nutrient count in advance. 

You can use any method that feels right for you—planning ahead, tracking as you go, approximation, or a detailed count. 

Here are some helpful guidelines:6

A medium-sized banana has about 105 calories.

A grilled cheese sandwich has about 281 calories.

A 12-ounce soft drink has about 136 calories.

A Word From Verywell

Walking is known to improve heart health, increase bone and joint strength, and help manage conditions such as high blood pressure, diabetes, and depression. 

Even better, walking is a cost-effective form of exercise that doesn’t require much in the way of special equipment or previous training.

Summary

Walking can be a good exercise to burn calories. The number of calories you burn per mile depends on your weight and walking speed.

You can incorporate walking into a weight loss plan. You can track how much you walk, how far you walk, how long you spend walking, and how fast you walk. You could also just walk at a regular, steady pace while increasing your time, distance, or pace a little bit every day.

It’s always recommended to aim for a steady weight loss plan that utilizes lifestyle adjustments that are realistic, healthy, and that you can maintain for the long run.

A Note on Gender and Sex Terminology

Verywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

By Heidi Moawad, MD

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.



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