The research is all over the place with it. Some say 200-400 calories. Some say 30-40 extra calories. Some say 40-60min. Others say 24-32 hours....it is all over the place.
i think the main thing that we need to focus on is the fact that the groups that worked harder (more intense) saw the best results in terms of fat loss. This is probably do to the fact that they worked really hard for a certain amount of time (10-120sec), rested or did some sort of recovery interval (where they were buring calories jsut by recovering. This has never been measured, but I think this short duration of EPOC is where some big time calories are burned).
I am not going to completly throw out SS cardio. I think you can use a good mix of everything. I do prefer interval work. I think it is a more efficient use of time.