Steps to calories: how much does walking burn?
10,000 steps burns about 333-445 kcal for a 60-80 kg adult at a normal pace (about 7.6 km in 95 minutes). At 70 kg it is about 389 kcal. Heavier people burn more per step.
Calories by steps and body weight (normal pace, 4.8 km/h)
| Steps | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg | Distance | Time |
|---|---|---|---|---|---|---|---|---|
| 2,000 | 56 | 67 | 78 | 89 | 100 | 111 | 1.5 km | 19 min |
| 4,000 | 111 | 133 | 156 | 178 | 200 | 222 | 3 km | 38 min |
| 5,000 | 139 | 167 | 194 | 222 | 250 | 278 | 3.8 km | 48 min |
| 6,000 | 167 | 200 | 233 | 267 | 300 | 333 | 4.6 km | 57 min |
| 8,000 | 222 | 267 | 311 | 356 | 400 | 445 | 6.1 km | 76 min |
| 10,000 | 278 | 333 | 389 | 445 | 500 | 556 | 7.6 km | 95 min |
| 12,000 | 333 | 400 | 467 | 533 | 600 | 667 | 9.1 km | 114 min |
| 15,000 | 417 | 500 | 583 | 667 | 750 | 833 | 11.4 km | 143 min |
| 20,000 | 556 | 667 | 778 | 889 | 1000 | 1111 | 15.2 km | 191 min |
10,000 steps by pace (70 kg)
| Pace | kcal | Time |
|---|---|---|
| slow | 467 | 143 min |
| normal | 389 | 95 min |
| brisk | 410 | 82 min |
Walk off a food: roti · samosa · rice · dal · paneer
Method and sources
kcal = MET x weight (kg) x hours (gross, includes resting burn). METs from the 2011 Compendium of Physical Activities (Ainsworth BE et al., Med Sci Sports Exerc 2011;43:1575-1581): slow 3.2 km/h = 2.8, normal 4.8 km/h = 3.5, brisk 5.6 km/h = 4.3. Stride 0.762 m (average adult); taller people cover more ground per step.
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Common questions
How many calories do 10,000 steps burn?
About 389 kcal for a 70 kg adult at a normal pace; roughly 333 kcal at 60 kg and 445 kcal at 80 kg.
How many km is 10,000 steps?
About 7.6 km with an average 0.76 m stride.