This is how many calories you burn when you walk 10,000 steps in a day

If you’re really taken up by the idea of walking 10,000 steps every day, let’s tell you it’s a great idea. But there’s a lot more that you need to know, including the number of calories burned.
10,000 steps in a day
Stay in shape by walking 10,000 steps every day. Image courtesy: Shutterstock
Geetika Sachdev Updated: 6 May 2022, 10:14 am IST
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We all know moving our bodies is important, because it helps us burn calories and stay in good shape. Moreover, it has several long-term health benefits. Now you might be a gym junkie or love a good Pilates workout, but there’s nothing that is as simple as walking. It is a cost-effective form of physical activity, because you aren’t dependent on any equipment. Plus, taking enough steps during the day can help to improve your physical health, reduce the risk of depression, and enhances brain and bone health. 

In the last few years, walking 10,000 steps has become the big thing in fitness. But you may wonder why so? Also, is it really helpful? Well, we have answers to all your questions, including how many calories you can burn by walking 10,000 steps. 

Does waking 10,000 steps really matter?

So, if you roughly calculate 10,000 steps in the form of kilometres, it comes to eight kilometres or so. This practice comes from the walking clubs of Japan that popularised this activity in the 1960s. But there’s also recent research to validate this claim. It is believed that walking 10,000 steps is great for weight loss and overall health. 

As per a study that saw the participation of 35 adults, who had a body mass index between 31.7-44.9, received dietary counseling, and at the same time, increased their daily steps to 10,000. After six months, the BMI went down by 3.7%. There was a significant improvement in other parameters too. 

How many calories can you burn by taking 10,000 steps?

Well, it’s not as simple as giving out just another number. Every person burns a different number of calories, based on various factors. Let’s take a look: 

This is one of the biggest factors that influence the number of calories that you will burn. It is your body size and weight that determines how much energy you are going to spend in moving your body. That’s because it takes more energy to move a large body, and less energy to move a smaller body. 

10000 steps in a day
Track those steps if you really want to stay fit. Image courtesy: Shutterstock

Pace and terrain

This is another factor that influences the number of calories you will burn. It really depends on how quickly you move, and also the type of surface. Let’s give you an example: say you walk briskly uphill at eight kilometres per hour, then you could be burning seven calories per minute. But, in case you are walking at a slow pace downhill at a rate of five-six kilometres per hour, then you might be burning anywhere around three-and-a-half to seven calories per minute


This is another factor that’s important but not considered as often. A study that assessed the calories burned during physical activity in eight sets of twins for two weeks concluded that genetic differences were responsible for as much as 72% variance in calories burned during physical activity. So, you can’t overlook this reason at all! 


Keep an idea of your risk of weight-related issues.

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How do you estimate the calories you’ve burned by walking 10,000 steps?

Now that you know all the factors that estimate the calories burned by taking 10,000 steps, it’s time to know how to calculate it for you. 

The three factors that we consider are: weight, exercise intensity, and duration of exercise

Here’s the equation you can use: 

Calories burned per minute = 0.0175 x metabolic equivalent of task (MET) x weight in kilograms

10000 steps in a day
Keep your steps and calories under check. Image courtesy: Shutterstock

To know your MET, you can check this link. That’s because every activity has a different MET. For instance, walking has an average MET that ranges from 2.0 to 10.0, depending on speed and terrain.

The second step is to calculate your weight in kilograms. Last but not the least, take note of how many minutes you took to complete 10,000 steps. Now, you can use the equation to calculate your calories burned. 

All in all, taking 10,000 steps is a good way to keep physically active, and improve overall health. So ladies, go ahead and try it out! 

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About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

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