How many calories does 10000 steps burn?


Walking 10,000 steps per day has become a popular target for people looking to improve their health and fitness. But how many calories does reaching this daily step goal actually burn? Let's take a closer look.

When it comes to calories burned from physical activity, factors like your weight, walking speed, terrain, and more come into play. So the number of calories burned from 10,000 steps can vary significantly from person to person.

How Many Calories Does the Average Person Burn from 10,000 Steps?

How Many Calories Does the Average Person Burn from 10,000 Steps?

For most adults, studies show that roughly 10,000 steps will burn anywhere from 300 to 600 calories.

According to Harvard Health, a 155 pound person will burn around 300 calories by walking 10,000 steps at a moderate pace. At a brisk pace, closer to 400 calories can be burned.

So as a general guide, the average person can expect to burn approximately 400 calories from a 10,000 step day.

But your individual calorie burn may end up higher or lower than this estimate.

What Impacts Calories Burned from 10,000 Steps?

Several key factors determine how many calories you'll burn from 10,000 daily steps. These include:

Body Weight

Heavier individuals will burn more calories than lighter individuals when walking the same number of steps.

According to research, a 200 pound person will burn around 500 calories from 10,000 steps. Whereas a 120 pound person will only burn around 300 calories from the same number of steps.

The more you weigh, the more energy it takes to move your body. So the number of calories burned increases.


Studies show that calories burned from exercise tend to decrease with age.

So the number of calories burned from 10,000 steps may be lower for older adults compared to younger adults at the same weight.

Genetics and changes in muscle mass and metabolism as we age can all impact the calories burned from 10,000 steps.

Walking Speed

Your pace makes a big difference when it comes to calories burned.

Brisk walking that gets your heart rate elevated will burn more calories than a casual stroll.

For example, walking 10,000 steps at a pace of 4 miles per hour (15 minute mile) will burn around 460 calories for a 160 pound person.

But picking up the pace to 5 miles per hour (12 minute mile) burns over 100 additional calories, around 575 in total.

Terrain and Incline

Steeper terrain that increases the incline you walk on will burn extra calories compared to walking on flat ground.

Hiking up hills or stairs means your muscles have to work harder, upping the calorie burn. One study found a 185 pound person burned 344 calories hiking uphill compared to just 239 calories hiking on flat ground.

So if your 10,000 daily steps include some uphill terrain, expect a boost in calories burned.

Efficiency of Movement

The efficiency of your walking motion can also impact calories burned from steps. Factors like:

  • Walking technique
  • Stride length
  • Footwear
  • Joint stiffness

All influence how efficiently you move. The less efficiently you walk, the more calories burned per step.

Someone with stiff joints or poor walking posture will burn more calories completing 10,000 steps than someone with an optimal gait.

How Many Calories Does 10,000 Steps Burn Compared to Other Activities?

To put the calorie burn from 10,000 steps in perspective, here's how it compares to other common physical activities:

  • 10,000 steps (brisk pace): 400 calories
  • 30 minutes jogging: 300 calories
  • 60 minutes weight training: 200-300 calories
  • 30 minutes cycling (moderate effort): 300 calories
  • 60 minutes yoga: 200-300 calories
  • 45 minutes swimming (freestyle lap swimming): 300-500 calories

As you can see, a brisk 10,000 step walk burns a similar number of calories to other popular moderate intensity workouts like jogging, cycling or swimming for half an hour.

It's also more effective for calorie burning than lighter intensity activities like yoga.

So while 10,000 steps per day doesn't replace more vigorous exercise, it still provides a moderate calorie burn, especially if you walk at a brisk pace.

How Much Weight Could You Lose from 10000 Steps Per Day?

Over time, the calories burned from regular 10,000 step days can add up to noticeable weight loss.

To lose one pound of fat, you need to burn 3,500 calories more than you consume.

If you burn 400 calories from 10,000 steps each day, in 1 month you would burn:

400 calories x 30 days = 12000 calories

That creates a calorie deficit large enough to lose around 3.5 pounds of fat per month, or over 40 pounds in a year!

Of course, that's assuming no changes to your diet. To maximize weight loss, it’s important to reduce your calorie intake as well as increase calorie burn through steps.

But it shows the potential impact 10000 daily steps can have if you stick with it consistently.

Tips to Maximize Calorie Burn from 10000 Steps

Here are some tips to help you get the most out of your 10000 daily steps for calorie burning and weight loss:

  • Walk at a brisk pace - Faster paced walking burns significantly more calories per step. Aim for at least a 15 minute mile pace.
  • Add hills or stairs - Seek out hilly routes or do stair climbing to engage more muscles and increase calorie burn.
  • Wear a weighted vest - Adding extra weight ramps up intensity and the energy needed for each step. Start with 5-10% of body weight.
  • Split steps throughout the day - Taking more frequent walking breaks prevents long sedentary periods and keeps your metabolic rate higher.
  • Walk farther to hit steps - 12000-15000 steps will burn even more calories. But start gradually to prevent overuse injuries.
  • Improve your walking form - Work on posture, gait, stride length and footwear to walk more efficiently and burn extra calories.
  • Pair with strength training - Retain metabolically active muscle through lifts to help maximize calorie burn during steps.


How many calories you burn from 10,000 steps ultimately depends on personal factors like your weight, age, fitness level, walking speed and terrain.

But for most people, hitting 10,000 steps daily at a brisk pace will burn around 400 calories.

While not a replacement for more vigorous exercise, taking 10,000 steps per day can significantly contribute to a calorie deficit and weight loss over time. To boost calorie burn, focus on increasing walking speed, adding incline, and taking more frequent walking breaks.

So if you're looking to shed pounds and improve your health, aiming for 10,000 daily steps is an easy and effective strategy to burn calories and get more active. Pair your step routine with a balanced, reduced calorie diet, and you'll be on your way to reaching your weight loss goals.

How many calories does 10000 steps burn?

The number of calories burned by 10,000 steps depends on various factors such as your weight, walking speed, and body composition. On average, a person can burn around 30-40 calories per 1,000 steps walked.

How many calories do you burn per step?

The number of calories burned per step varies from person to person. It depends on factors like weight, walking speed, and overall fitness level. On average, each step you take burns roughly 0.04-0.05 calories.

How many steps should I take daily to lose weight?

To lose weight, you need to burn more calories than you consume. On average, you need to burn around 3,500 calories per pound of weight loss. Aiming for a deficit of 500-1,000 calories per day is a common approach. Depending on your weight loss goal and other factors, you may need to take around 7,000-14,000 steps per day to achieve a calorie deficit and lose weight.

Does walking speed affect the number of calories burned?

Yes, walking speed affects the number of calories burned. Walking briskly or at a faster pace can increase the number of calories burned per minute. However, the exact number of calories burned will still depend on factors such as weight and overall fitness level.

How can I calculate how many calories I burn while walking?

To calculate how many calories you burn while walking, you can use a formula that takes into account factors like your weight, walking speed, and duration of the walk. There are online calculators and mobile apps available that can help you estimate the number of calories burned based on these factors.

How many steps a day do most people take?

The average number of daily steps for most people varies. However, according to research, adults typically take around 4,000-7,000 steps per day. Increasing your daily step count to 10,000 or more is often recommended for achieving health benefits.

Can I lose weight by walking 10000 steps a day?

Walking 10,000 steps a day can contribute to weight loss if it helps you create a calorie deficit. If you burn more calories than you consume, you are likely to lose weight. However, weight loss also depends on other factors such as diet and overall physical activity level.

How many steps per day do I need to take to maintain my weight?

To maintain your weight, you generally need to match your daily calorie intake with your daily energy expenditure. Walking 10,000 steps per day can contribute to burning calories and maintaining your weight, but the exact number of steps will depend on factors such as your weight, body composition, and metabolism.

How did the concept of 10000 steps a day originate?

The concept of 10,000 steps per day originated in 1965 when a Japanese company began marketing a pedometer named "Manpo-Kei," which translates to "10,000 steps meter." It was believed at the time that walking 10,000 steps per day could lead to better health and fitness.

Is 10000 steps a day suitable for everyone?

While the goal of 10,000 steps per day is a common recommendation, it may not be suitable for everyone. Factors such as age, health conditions, physical limitations, and previous activity levels should be taken into account when setting step goals. It is important to consult with a healthcare professional or fitness expert to determine an appropriate step count for your individual needs.

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