Quick Answer
10,000 steps burns 300-500 calories for most adults. The exact amount depends on your weight and walking speed. A 150 lb person burns ~350 calories, while a 200 lb person burns ~480 calories at moderate pace.
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Your Details
Calories Burned in 10,000 Steps
408
calories
Per Step
0.041 cal
Walking Time
~100 min
Weight Loss Potential
Walking 10k steps daily = ~0.8 lbs/week
10,000 Steps Calorie Burn by Weight
| Weight | Slow Pace | Moderate | Brisk |
|---|---|---|---|
| 120 lbs | 210 cal | 295 cal | 380 cal |
| 140 lbs | 245 cal | 345 cal | 445 cal |
| 160 lbs | 280 cal | 395 cal | 505 cal |
| 180 lbs | 315 cal | 440 cal | 565 cal |
| 200 lbs | 350 cal | 490 cal | 630 cal |
| 220 lbs | 385 cal | 540 cal | 695 cal |
*Estimates based on MET values. Actual calories may vary based on terrain, metabolism, and fitness level.
How We Calculate Calories Burned
We use the MET (Metabolic Equivalent of Task) formula, which is the gold standard for estimating exercise calorie burn:
Calories = (MET × Weight in kg × Time in minutes) / 60
Slow Walking
2.5 METs
~2.5 mph
Moderate Walking
3.5 METs
~3.5 mph (Most common)
Brisk Walking
4.5 METs
~4.5 mph
Frequently Asked Questions
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