How many calories do 10,000 steps burn?
For most adults, 10,000 steps burn somewhere between 250 and 500 calories, depending mostly on body weight and how fast you walk. Someone who is 170cm and 70kg, walking at a moderate pace, covers about 7km (4.4 miles) in an hour and a half and burns around 360 kcal in total. Enter your own details above for a personal figure.
Count the extra, not the total
Your body burns energy all the time, walking or not. The calculator's main figure leaves out what you would have burned sitting still for the same time, because that is already in your maintenance calories (TDEE). Adding the total on top of your TDEE would count those calories twice and make your deficit look bigger than it is.
If you log calories out from a TDEE estimate or your usual figure, add the extra from a walk only when it is more than your typical day. If your usual figure comes from a fitness watch, it already includes your steps.
How it's calculated
First the calculator turns your steps into a distance, using a stride of about 41% of your height, the usual rule of thumb for walking. Then it works out how long that distance takes at your pace, and uses the energy cost of walking at that speed from the Compendium of Physical Activities, measured in METs:
calories = (MET − 1) × weight (kg) × hours walking
One MET is roughly the energy you use at rest, about 1 kcal per kg of body weight an hour. Walking at a moderate 3mph is about 3.5 METs, so it burns 2.5 METs more than resting.
Steps and health
The NHS recommends at least 150 minutes of moderate activity a week, such as brisk walking. There is nothing magic about 10,000 steps: it started as a marketing slogan, and studies have found health benefits from fewer, with more steps generally better. Walking faster counts for more than walking further, as brisk walking is what raises your heart rate.
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise, 2011; 43(8): 1575–1581. Walking values are also in the current Compendium.
- NHS. Physical activity guidelines for adults aged 19 to 64.
- NHS. Walking for health.
- Paluch AE, Bajpai S, Bassett DR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 2022; 7(3): e219–e228.
This is an estimate for healthy adults, not medical advice. If you have a health condition, talk to your GP before starting a new exercise routine.
Questions
How many calories does walking 10,000 steps burn?
Usually 250 to 500 calories in total, depending on your weight and pace. A 70kg person at a moderate pace burns about 360 kcal, of which about 260 is on top of what they would burn at rest.
How many steps burn 100 calories?
For a 70kg person at a moderate pace, roughly 4,000 steps burn 100 kcal more than resting would. Heavier people and brisker walkers need fewer steps.
Should I add my steps to my calories out?
Only the extra, and only if your usual calories out does not already include them. Fitness watches already count your steps, while a TDEE estimate counts a typical amount of daily walking in its activity level.
Does walking faster burn more calories?
Yes, per step, once you are past a gentle stroll. A brisk pace raises the energy cost of each minute more than it shortens the walk, and it counts as moderate activity for your health too.
How is my stride length worked out?
From your height, as about 41 percent of it. A pedometer or watch that knows your actual stride will give a more exact distance.