At your weight to lose 1 pound a week this is the recommended
Exercise Type Speed Duration per week Average Duration per day
Bicycling 6 mph 709.5 101.4
Bicycling 12 mph 415.3 59.3
Running 5½ mph 230.1 32.9
Running 7 mph 185.1 26.4
Running 10 mph 133.0 19.0
Walking 2 mph 709.5 101.4
Walking 3 mph 532.1 76.0
Walking 4½ mph 387.0 55.3
Note: This calculation assumes that the energy content of body fat is approximately 3500 kilocalories per pound, meaning that every 3500 kilocalories you remove from your body - either through dieting or exercise - is worth approximately one pound of lost weight. This rule of thumb does not take into account individual differences in metabolism, which can affect the amount of kilocalories you burn and the amount of weight you lose with exercise. This calculation also assumes that your intake of calories from the food you eat is unchanged. You may lose significantly more weight if you combine diet with exercise.
Under Health Calculators and "Exercise Guide"