I weigh 176. For exersize, I have walked 4.45 miles with 467 calories burned. My average heart rate was 139 with a maximum rate of 159. So I ended up with a good workout, but not as good as last time. I think this was due to being still tired from the previously done exersize. My speed averaged 3.7 mph, which is not too bad at all. So this makes for a target of 2557 calories.