example:

Last night I ran/walked 5 miles. One hour and 10 minutes. My all-knowing watch ( a Garmin Forerunner 305 ) said I burned 720 calories.

That fits with the idea that one burns about 100 calories per mile or per 10 minutes....plus, given that I weigh more than the type of person that 'rule' is for.

Go out for dinner or eat too many snacks... the empty calories add up fast.

Making wise choices is critical in fueling and refueling the body. And when weight managment is the goal, one needs to be diligent.