Hello, can you convert 7km? However, regardless of what it converts to, I'd assume you taking in 1200-1500 calories per day and walking and/or jogging any length is you bring on the right track
Yes and no.... The fact that you're moving means that you're on the right track. It all depends on your current weight, height and age. Also, if you do the same thing for the same distance/time/intensity every day, your body will become used to it and it will no longer be a challenge. You have to change up your routine, as well as your calories periodically so your body doesn't get used to the same things.
One mile converts to about 100 calories burned regardless of speed. The challenge is not overeating on days you run. a small snack with protein after you runs will help your muscle recovery and keep appetite in check. If you enjoy running training for a race like 1/2 marathon is a great way to improve fitness. I like runners worlds plans and Hal Higgins training programs.