By the calculations of his research group, moderate smoking is equivalent  to cutting out about 200 calories per day. This finding is consistent with  other studies in recent years that suggest the average smoker gains 10 pounds  after quitting and that about one in eight ex-smokers gains 30 pounds or more  within a year or so of quitting.

For most people, walking two miles, which should take about 45 minutes at a typical pace, would burn at least 200 calories.