How many calories burned in 10000 steps


Indulging in any form of physical activity gives substantial results in boosting one’s mental health and evlevating thier mood through release of endorphins, the feel-good hormones. Walking 10000 equates to 5 miles and getting these steps in daily have many effective health benefits. Walking 10000 steps everyday will reduce the risk of heart disease, improve lung health and respiratory functions, strengthen your bones, help with joint pain as well as enhancing your mental well-being. Maintaining this step count is also useful in helping with weight management as the calories burned by 10000 steps is fairly around 300-400 calories. This particular physical activity can help you with keep various health difficulties at bay. The best part about walking 10000 steps a day is that its easier to achieve and a habit one can practically stick to without fail. Whether you want to lose weight or just stay in good shape, walking 10000 steps in a day can help you burn significant number of calories. If you’re truly enthusiastic about walking 10,000 steps daily, it’s a fantastic initiative! There are many interesting facts and benefits of walking 10000 steps a day, let us explore these in detail.

Is walking 10000 steps daily Important?

How many calories burned in 10000 steps is a common inquiry among those interested in the health benefits of walking. Walking can help you reduce the risk of almost 13 types of cancer, improve your memory and provide inner peace! If you’re introducing this routine to lose weight as a part of your calorie deficit diet plan or simply towards a healthier lifestyle, then how many calories does 10000 steps burn? Why is it important to walk 10000 steps? Well let us understand the answers to each;

  1. Makes You Feel Better: While you walk, you may come across unique things, beyond the circle of your life and work. Regular walking trains your mind to think more clearly and reduce anxiety. You may not realise but walking will improve your muscles and stamina and make you feel more confident in the long run. If you are finding answers to How to lose 15 kgs in 1 month, adding 10000 steps to your daily routine may help you find the same. 
  2. Reduces The Risk of Chronic Diseases: Walking improves circulation and reduces blood pressure and cholesterol levels. And when these things are controlled, you are less likely to develop heart disease, stroke, type 2 diabetes, and some types of cancer.
  1. Strengthens Your Bones and Muscles: Your lower body plays a crucial role in supporting your body weight, so it’s essential to maintain strength in the lower body bones and muscles, right? Regular walking sessions help stretch and strengthen these bone and muscle tissues. As a result, if you ever encounter an accident or injury, your bone and muscle tissues are already conditioned for regular stretching, ensuring they remain free and flexible. Thus, there are fewer chances of bone loss and muscle injury
  1. Helps You Lose Weight or Maintain a Healthy Weight: When discussing weight management, one needs to burn calories to lose, gain or maintain a healthy weight. But the question is how many calories burned in 10000 steps? Is walking enough to burn calories for weight management? Well, partially yes! Walking is a low-impact exercise that can help you burn calories and improve your metabolism. But, just walking is not enough, it could support your efforts combined with a healthy food chart
  1. Boosts Your Energy Levels: When you’re regularly active, you have more energy throughout the day. It is a simple and effective way to improve physical fitness. Not only this, but studies suggest that a consistent walking routine may contribute to a longer, healthier life. Consider exploring Ideal weight calculator to better help you with your weight management journey.

How many calories are burned by walking 10000 steps?

We should know that ‘how many calories does 10000 steps burn?’ has a subjective answer.  As a general rule of thumb, a 150-pound person will burn about 100 calories per mile walking at a moderate pace (3 mph). So, a 30-minute walk at a moderate pace would burn about 150 calories. 

Now, focusing on our question ‘How many calories does 10000 steps burn?’ which is roughly equivalent to 5 miles (8 kilometres) for most people, can burn approximately 300 to 500 calories. This is a rough estimate, and the actual calorie burn may be higher or lower based on individual factors.

To get a more accurate estimate of 10000 steps burn how many calories, you can use a fitness tracker or consult with a healthcare professional who can consider your specific characteristics and walking conditions. 

To sum up the question of how many calories is 10000 steps, it is between 300-500 calories. Here’s a table representing the estimated number of calories burned per mile for different weights and walking with a speed; 

Approximate Weight  Walking Speed (in mph) How many calories burned in 10000 steps? 
58 Kgs 3 97
70 kgs  3 116
81 kgs  3 134
92 kgs  3 153

How to calculate calories burned by 10000 steps in a day?

Walking 10000 steps per day ahs become a popular exercise in recent years and is widely followed by a number of people. While the average calories burned by walking 10000 steps falls around 300-400, the number may vary depedning on the age and weight of the person. Counting the number of calories you have burned walking 10000 steps can help you keep track of the progress you have made and make necessary changes to your routine if required to maintain a healthy weight. Let us learn the methods to calculate how many calories burned in 10000 steps through the following ways; 

Method 1: Use an online calorie calculator. There are many calorie calculators available online. Just enter your weight, height, age, gender, and activity level, and the calculator will estimate the number of calories you burn from 10,000 steps a day.

Method 2: Use the following formula-

Calories burned = (weight in kilograms) x (METs) x (steps / 5,000)


  • Weight: Your weight in kilograms.
  • METs: The metabolic equivalent of task. This is a measure of how much energy you burn during an activity. Walking at a moderate pace has a MET of 3.5.
  • Steps: The number of steps you take.

For example, a person who takes 10,000 steps would burn about 375 calories. This method isn’t suitable for calculating how many calories is 10000 steps, because it’s not feasible to count the number of steps you walk!

Learn how to calculate food calories as well!

How are calories burned with walking 10000 steps? 

If you find yourself sitting for long periods or willing to introduce a routine of exercises to lose weight, then walking is an excellent place to start. Let us see how many calories are burned in 10000 steps. The number of calories burned by walking depends on several factors, including, your weight as in the heavier you are, the more calories you will burn. Your speed too is an essential determinant cause the faster you walk, the more calories you burn. The incline also plays a significant role as walking uphill burns more calories than walking on a flat surface. Duration is another factor that effects the calories burned in 10000 steps. The longer you walk, the more calories you burn.

Let us understand how many calories burned in 10000 steps and the mechanism of how it is done.  Your body requires energy to function, even at rest. This is known as the basal metabolic rate (BMR). Walking increases your metabolic rate to provide the extra energy needed for muscle movement and circulation. Utilise a BMR Calculator to track and improve your efficiency in walking. Walking engages various muscle groups, including the legs, buttocks, and core. The more muscle mass you involve in your walk, the more calories you burn.  Consistent walking over time can have a cumulative effect on calorie burn. Establishing a regular walking routine can help you burn calories consistently, achieve your fitness goals and also help you understand how many calories burned in 10000 steps! The longer and more intense your walk, the more calories you’ll burn. This is why walking for an extended period or incorporating interval training into your walking routine can be effective for calorie expenditure. Your body weight also influences calorie burn. Heavier individuals typically burn more calories during the same walking activity than lighter individuals because it takes more energy to move a heavier body.

We have broadly looked at the processes and science behind how walking helps you burn calories, In the next section we shall look 10000 steps burn how many calories?

Tips Before You Start 10,000 Steps For Weight Loss

Now that we have understood the science of how many calories burned in 10000 steps, let us look at some helpful tips before the walk that may help you lose weight. Following these steps can help you extract the results from the steps in more effctively. Below mentioned are some of the tips that you may take note of before starting off the walking journey.  

  1. Stay hydrated
  2. Focus on long-term lifestyle changes
  3. Try calorie counting
  4. Focus on the food you’re eating
  5. Weigh and measure your food and drink
  6. Break up your workout

1. Stay Hydrated

While understanding how many calories does 10000 steps burn, you may simply start by drinking water! If you feel walking 10000 is difficult, note that adequate hydration is essential. Drink plenty of water throughout the day to support your body’s functions and help control hunger. 

2. Focus On Long-Term Lifestyle Changes

Rather than viewing it as a short-term fix, approach 10,000 steps as part of a sustainable, long-term lifestyle change for better health and weight management. Do not solely focus on completing the steps or 10000 steps burn how many calories. Follow a balanced diet chart, meditate regularly, and try different forms of walking! 

3. Try Calorie Counting

This helpful tip will help you calculate how many calories is 10000 steps. You may use a food calorie calculator to monitor your calorie intake and provide insight into your eating habits. Consider tracking your daily calorie consumption to make informed choices. 

4. Focus On The Food You’re Eating

For a healthy lifestyle, eating quality food is essential. Prioritising healthy foods including whole, nutrient-rich foods and processed or high-calorie items will make you feel better and enhance your energy levels. If you want to lose weight, start by swapping your unhealthy snacks like packed foods to zero calorie foods

5. Weigh And Measure Your Food And Drink

You should always consume foods in sufficient amounts, and avoid overeating. This will help you lose weight and feel and value food more than ever. This will also help you control your calorie intake and also give you answers to how many calories burned in 10000 steps. Consider using measuring tools to implement this tip. Utilise a daily calorie intake calculator to measure your food quantities and calories precisely

6. Break Up Your Workout

If you’re aiming for and thinking 10000 steps burn how many calories, consider breaking it into smaller, manageable sessions throughout the day. This can make it easier to integrate into your routine and gives a feeling of achievability. 

In conclusion, the answer to the question how many calories burned in 10000 steps can vary depending on several factors, including your body weight, walking speed, terrain, and individual metabolism. Understanding how many calories burned in 10000 steps is a valuable piece of information for those looking to stay active and maintain a healthy lifestyle. A fitness tracker or pedometer is recommended to get an accurate measurement. Regardless of the precise calorie count, walking 10,000 steps a day remains an effective and accessible way to improve physical fitness, support weight management, and promote overall health when combined with a balanced diet and healthy lifestyle.

Expert Review on How many calories burned in 10000 steps?

Walking 10000 steps per day has gained significant vogue over the years and rightfully so. Getting these steps in have been an effective exercise and considered a benchmark of healthy walking. The activity has several health benefits such as strenthing lungs and bones, improving brain function, promoting mental well being, maintaining blood sugar levels, improving heart health and flexibility, boosting energy levels and much more. Walking provides a boost to our metabolic rate which further enhances muscle movement and circulation. The more muscle mass is involved, the more calories burned in 10000 steps. This mechanism significantly assists in achiveing your health goal by maintaining a good body weight and overall sound health. You can calculate the number of calories burned through calories calculator to better help keep track of your progress and health. Finding how many calories burned in 10000 steps can also provide a motivational boost to sticking to the walking habit and living a healthier lifestyle.


Hanson, Sarah, and Andy Jones. 2015. “Is there evidence that walking groups have health benefits? A systematic review and meta-analysis.” NCBI.

n.d. View of Daily step goal of 10,000 steps: A literature review. Accessed January 12, 2024.

“The association between daily steps and health, and the mediating role of body composition: a pedometer-based, cross-sectional study in an employed South African population.” 2015. NCBI.

Jakicic, John M. 2019. “Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial.” NCBI.


How Many Calories Does 10000 Steps Burn?

If you’re wondering how many calories burned in 10000 steps, on average, walking 10,000 steps can burn approximately 300 to 500 calories. However, the actual calorie burn can vary depending on factors like your body weight, walking speed, terrain, and individual metabolism.

Can Walking 10,000 Steps A Day Help You Reach Your Weight Loss Goals?

Yes, walking 10,000 steps a day can be a helpful component of a weight loss plan. It can contribute to a calorie deficit, which is necessary for weight loss when combined with a balanced diet. Questions like how many calories burned in 10000 steps can be valuable for tracking your progress and ensuring you’re on the right path toward your weight loss goals.

Should You Walk 10,000 Steps Per Day For Weight Loss?

Questions like how many calories burned in 10000 steps, can make you think about weight management. Walking 10,000 steps per day can be a good goal for weight loss, but it should be part of a comprehensive weight management plan that includes a healthy diet and other forms of exercise.

How Far Is 10,000 Steps In KMs? 

While understanding how many calories burned in 10000 steps, it is important to know how much is 10,000 steps. On average, 10,000 steps are roughly equivalent to walking about 5 miles or 8 kilometres. The exact distance can vary based on factors like your stride length.

Is Walking 10,000 Steps Daily Safe?

Walking 10,000 steps daily is safe for most people and can offer numerous health benefits. However, listening to your body is essential rather than solely focusing on how many calories burned in 10000 steps. You may gradually increase your step count if you’re new to regular physical activity.

How To Calculate How Many Calories You Burn From 10,000 Steps A Day

Here’s how to calculate how many calories burned in 10000 steps: 

Estimate calorie burn by determining your Basal Metabolic Rate (BMR), calculating your Total Daily Energy Expenditure (TDEE), estimating calories burned per step, and multiplying by 10,000 steps. However, for precision, consider using a fitness tracker.

Can 10,000 steps burn belly fat?

Walking 10,000 steps a day can improve fitness, especially when combined with other forms of exercise and a balanced diet. It’s a great way to promote cardiovascular health, increase daily activity levels, and support an active lifestyle. Questions like how many calories burned in 10000 steps help you understand calories and your body in a better way to reach your fitness goals. 

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