How Many Calories Does 10,000 Steps Burn?
Quick Answer: 10,000 steps burns 400-500 calories for most adults
Your exact calorie burn depends on your weight and walking pace. Use our calculator for a personalized result.
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10,000 Steps Calories by Body Weight
At moderate walking pace (4.8 km/h, ~100 minutes)
| Weight | Calories Burned | Weekly (7 days) |
|---|---|---|
| 50 kg (110 lbs) | 290 cal | 2,030 cal |
| 60 kg (132 lbs) | 350 cal | 2,450 cal |
| 70 kg (154 lbs)★ Average | 408 cal | 2,856 cal |
| 80 kg (176 lbs) | 466 cal | 3,262 cal |
| 90 kg (198 lbs) | 525 cal | 3,675 cal |
| 100 kg (220 lbs) | 583 cal | 4,081 cal |
| 110 kg (242 lbs) | 641 cal | 4,487 cal |
Frequently Asked Questions
How many calories do 10,000 steps burn?
10,000 steps burns approximately 400-500 calories for most adults. The exact number depends on your weight (heavier = more calories), walking pace (faster = more calories), and terrain (uphill = more calories).
Is 10,000 steps enough to lose weight?
Walking 10,000 steps daily can help you lose 0.5-1 kg per month(about 1-2 lbs) without changing your diet. Combined with a modest calorie deficit, this can increase to 2-4 kg per month. Consistency is key—daily walking compounds over time.
How long does it take to walk 10,000 steps?
At a moderate pace, 10,000 steps takes approximately 90-100 minutes(about 1.5 hours). At a brisk pace, it takes about 80-90 minutes. You can break this into shorter walks throughout the day.
How far is 10,000 steps in km?
10,000 steps equals approximately 7-8 kilometers (4.3-5 miles), depending on your stride length. Taller people cover more distance per step.
Do I burn more calories walking fast or slow?
Walking faster burns more calories because it requires more energy. However, you also complete 10,000 steps faster. For maximum calorie burn per session, brisk walking (5-6 km/h) is ideal—it's sustainable and burns about 20% more calories than slow walking.
How We Calculate Calories Burned
We use the MET (Metabolic Equivalent of Task) formula, the gold standard in exercise science for calculating calorie expenditure.
The Formula
Calories = MET × Weight (kg) × Time (hours)Walking at moderate pace = 3.5 METs. So for a 70kg person walking 100 minutes: 3.5 × 70 × 1.67 = ~408 calories.
Note: These are estimates with ±15% accuracy. Actual calorie burn varies based on fitness level, terrain, temperature, and individual metabolism.
Sources: Compendium of Physical Activities, American College of Sports Medicine, Harvard Health Publishing.
10,000 Steps for Weight Loss
Walking 10,000 steps daily creates a calorie deficit that leads to gradual, sustainable weight loss. Here's what the science says:
- • 3,500 calories = 1 pound (0.45 kg) of fat
- • Walking 10,000 steps × 7 days = ~3,000 calories/week
- • That's nearly 1 pound per week from walking alone
- • Combined with diet, results can double
Turn 10K Steps Into a Team Challenge
People who join step challenges walk 2,000+ more steps daily. WeMove makes it easy to compete with colleagues and earn rewards for hitting your goals.
Start a 10K Steps Challenge