I have had about 2200 calories. I walked four miles at about 2000 steps a mile. My actual total for today turned out to be 10,309 steps. Using a rule of thumb, you burn 100 calories a mile. I went at a brisk pace, so I have probably have burned more. So I have burned at least 400 calories with my walk alone, and probably more.

As a side note, a pound of fat is 3500 calories. So if you burn up 500 calories a day, within one week, you will have lost a pound. I think this assumes the person eating enough that normally would maintain ones weight. This is all from two articles on the Internet, including one from a runners magazine.

So now what to do with those at least 400 calories that I have burned today? What if I keep this up for every other day? I do not want to lose weight. However, I do want to be more physically fit. If I tone muscle, all the better. I will try to keep this up every other day. In time, four miles will not be enough for me to have the same kind of workout.