How Many Calories Are Burned Walking 10,000 Steps?

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You've probably heard that walking 10,000 steps a day is a great way to get in shape and lose weight.

But you might have a bunch of questions about this simple habit like:

• “Why 10,000 steps?”
• “How many calories will I burn walking 10,000 steps a day?”
• “How many calories is this compared to other endurance activities (like running, biking, or using an elliptical)”

Unfortunately, the answers to these question are hardly straightforward. How much you burn on a daily walk often depends on a number of factors like your walking speed, body weight, age, and environmental factors (like walking up a hilly course.)

So in this article, I will break down the factors that determine how much you're burning and will show how YOU can accurately predict how many calories are lost during your daily walks. ​

Why 10,000 Steps?

The benefits of walking include reduced risk of heart attack, heart failure, and stroke, preventing or managing high blood pressure and type 2 diabetes, strengthening bones and muscles, and improving balance, coordination, and mood.

The video below shows 11 healthy morning routine habits that you should focus on the first few hours of the day if you want to lose weight or simply create a healthier lifestyle.

But why do people use 10,000 steps as the “magic number” for your daily walks?

There are a few answers to this question:

First it relates to how pedometers (which count steps) were initially sold. They originated in Japan in the 1960s where they were marketed under the name “manpo-kei,” translating to “10,000 steps meter.”

The idea persisted and is now a common goal among health-conscious adults because, despite the number’s less than scientific origin, 10,000 steps burns enough calories to provide significant benefits to any adult.

(And if you need a pedometer to count your steps, then I recommend checking out this exhaustive review we did for the best pedometers.)

Another reason why people use the 10,000 step rule of thumb is because of health reasons. Generally speaking, 10K steps means you're exercising for at least an hour per day.

Studies have shown that with this amount of movement, you are burning fat, reducing your blood pressure and elevating your mood levels — all of which can lead to a longer, healthier lifespan.

Now let's move on to figuring out how to calculate the calories you burn while talking.

Exactly How Many Calories Does 10,000 Steps Burn?

Okay this is where it gets complicated…

Basic Rule:
On Average a Person Burns 100 Calories for Every 2,000 Steps… or 500 Calories for 10,000 Steps

However, this rule isn't written in stone because the answer depends on factors such as your pace, weight, body fat percentage, and age.

So let’s look at how each of those aspects affects the number of calories you burn with those 10,000 step goal.

Walking Speed (or Pace)

The faster you walk the harder your heart works and the more calories you burn.

During light or moderate exercise — walking 2.5 miles per hour or less for most people, you can talk or sing without getting out of breath. While walking vigorously — 3 or more miles per hour, you will sweat and maintaining a conversation will be difficult.

Vigorous exercise burns approximately twice as many calories as moderate exercise.

Weight & Body Fat Percentage

Heavier people have the advantage because the more you weigh, the more you burn. The bigger you are, the more energy your heart uses need to move, and therefore the more calories you burn.

In the case of body fat percentage, the less you have the faster you burn calories. During exercise, muscle tissue actively helps you burn calories while fat is inactive, meaning that the more muscular you are, the more calories you burn.

(Side note: If you'd like to learn additional ways to reduce your weight, then I suggest checking out the book Weight Loss Mastery.)

Age

Your age is also a big determining factor in how many calories you burn.  Every year, you lose muscle tissue, which slows down metabolism.  This means you'll have to work a little harder just to experience the same weight loss as someone younger. 

Also, a random fact that will be important later: the average adult gains 2.2lbs per year throughout their life.

Determining Calories Burned

Despite the wide range of variables that contribute to the calculation, there are a few general rules. For instance, most people claim you burn 500 calories for every 10,000 steps. Slightly more specific, someone my age but weighing only 155lbs will burn less — approximately 400 calories – walking 10,000 steps at a brisk pace.

Now, if we combine your weight and speed, then here are the number of calories that you burn during a typical walking session, then check out these three charts provided courtesy of VeryWell Fit:

20 Minutes Per Mile (3 mph)

Weight (lb.)	1 min.	15 min.	30 min.	45 min.	1 hr.	90 min.	2 hr.
100	3	40	80	119	159	239	318
110	3	44	88	131	175	263	350
120	3	48	96	143	191	287	382
130	3	52	103	155	207	310	413
140	4	56	112	167	223	335	446
150	4	60	119	179	238	357	476
160	4	64	128	191	255	383	510
170	5	68	135	203	271	406	541
180	5	72	144	215	287	431	574
190	5	76	151	227	302	454	605
200	5	80	159	239	318	477	636
225	6	90	179	269	358	537	716
250	7	100	199	299	398	597	796
275	7	110	219	329	438	657	876
300	8	119	239	358	477	716	954

17 Minutes Per Mile (3.5 mph)

Weight (lb.)	1 min.	15 min.	30 min.	45 min.	1 hr.	90 min.	2 hr.
100	3	48	97	145	194	290	387
110	4	54	108	161	215	323	430
120	4	59	118	177	237	355	473
130	4	63	127	190	254	381	507
140	5	69	138	206	275	413	550
150	5	73	146	219	292	439	585
160	5	78	157	235	314	471	628
170	6	83	166	249	332	499	665
180	6	88	176	264	353	529	705
190	6	93	186	279	372	557	743
200	7	98	196	293	391	587	783
225	7	110	220	330	440	660	880
250	8	123	245	368	490	735	980
275	9	134	269	403	538	806	1075
300	10	146	292	439	585	877	1170

15 Minutes Per Mile (4 mph)

Weight (lb.)	1 min.	15 min.	30 min.	45 min.	1 hr.	90 min.	2 hr.
100	4	56	113	169	225	338	450
110	4	63	125	188	250	375	500
120	5	69	138	206	275	413	550
130	5	74	148	221	295	443	590
140	5	80	160	240	320	480	640
150	6	85	170	255	340	510	680
160	6	91	183	274	365	548	730
170	6	97	193	290	387	580	773
180	7	103	205	308	410	615	820
190	7	108	216	324	432	648	864
200	8	114	228	341	455	683	910
225	9	128	256	384	512	767	1023
250	10	143	285	428	570	855	1140
275	10	156	313	469	625	938	1250
300	11	170	340	510	680	1020	1360

Fitness Tracker

If you want more than a moderately accurate calculator, however, you should invest in a pedometer or tracker. A walker such as myself, who wants to track steps, distance, and calories should try the Fitbit Zip pedometer. It offers wireless syncing with other electronic devices and is water-resistant — perfect for accident-prone people like me.

Final Thoughts on Calories Burned After 10,000 Steps

Taking 10,000 steps a day will burn a different amount of calories for you than it does for me, depending on your walking pace, weight, and age.

But regardless of any of these factors, finding a way to track your steps is the perfect motivation to make this small daily change, and the result is a lifetime of health and personal benefits.

Also, if you'd like to learn more about how to build a walking habit that's both enjoyable and helps you burn those calories, then I recommend checking out these detailed blog posts and reviews:

• The Ultimate Guide to Walking for Weight Loss
• 7 Benefits of an Early Morning Walk
• The 5 Best Walking Shoes for Women
• The 5 Best Walking Shoes for Men
• The 7 Best Shoes for Walking and Standing All Day (These are perfect for someone who is constantly on their feet.)

Finally, if you want to add a great HEALTH habit to your walking routine that increases your energy and helps with your weight goals, then take 30-seconds each morning to prepare this drink to feel energized throughout the day.