Table of ContentsView AllTable of Contents10,000 Step Calorie BurnVariablesWeight LossWays to Burn More Calories
Table of ContentsView All
View All
Table of Contents
10,000 Step Calorie Burn
Variables
Weight Loss
Ways to Burn More Calories
Walking 10,000 steps per day equates to about 5 miles and takes about 90 minutes, depending on how fast you walk. The average number of calories burned walking 10,000 steps is 500, but this number depends on certain individual factors.
10,000 Steps Burns a Decent Number of Calories
For example, if you walk 2.6 miles in 65 minutes your equation would look like this:
2.6 x 60 = 156
156 ÷ 65 = 2.4 miles per hour (mph)
Once you have your walking speed, check it against your weight on the chart below to find your approximate calories burned per minute:
You can also use acalorie counting tool, such as one from the American Council on Exercise. With it, you can select your weight, activity, and time spent doing the activity to figure out how many calories you burned.
Do You Have to Do 10,000 Steps?
The 10,000 steps is not a hard and fast rule. Any additional physical activity is a good starting point, and regular physical activity helps support your overall health.
The 10,000-step concept does not account for intensity. More strenuous activities that get yourheart rateup may give you similar results with a shorter daily commitment.
Some of the benefits of making a steps-per-day goal include:
Variables Affecting Calorie-Burning
The amount of steps a person takes in a day and how many calories they burn doing so, varies according to factors such as:
Other studies have found different potential optimum steps for mortality within and outside of this age group and gender.
Mortality rates are just one measure of health. The number of steps recommended can also depend on your health goals.
Generally speaking, calories burned with walking depends most on the distance you walk, though some research also suggests intensity could play a part in calorie burning too. The more steps you take, the more calories you burn.
While intensity is less important than distance in terms of calories burned, it is important tocardiovascular health. Higher-intensity aerobic fitness has a greater impact on cardiovascular endurance.
A common recommendation for adults is to aim for 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity activity (or a combination of the two) per week. It doesn’t have to be all at once, and it can be broken up in smaller intervals, such as half an hour a day, five days a week.
What is a moderate or vigorous activity for one person may not be so for someone else. What is moderate or vigorous for you depends on your level of fitness.
In general, if you are doing a moderate-intensity aerobic activity you will:
If you are doing a vigorous aerobic activity, typically you will:
Remember that distance and time are different measurements. A leisurely stroll for 30 minutes will have a shorter distance than a brisk walk for half an hour. Walking 10,000 steps slowly will cover the same distance as walking 10,000 steps quickly, but it will take longer.
Losing 1 pound through exercise means burning about3,500 caloriesabove the number of calories you have consumed. Losing weight through exercise alone is possible, but it takes a lot of effort and can take a long time.
A 2018 study found that acalorie-restricted dietof 1,200 to 1,800 kilocalories (kcal) per day (based on initial body weight) combined with an accumulated 10,000 steps per day (including about 3,500 at moderate to vigorous intensity for at least ten continuous minutes) was associated with enhanced 18-month weight loss.
Physical activity such as walking is also helpful for maintaining weight once you have met your goals.
How to Get More Steps In
Some ways to help get in more overall steps in your day include:
You’re also more likely to get more steps in if you are enjoying it. To help make getting steps in more comfortable or enjoyable:
Some tips to help you burn more calories while you get your steps in include:
Summary
The recommendation for 10,000 steps a day is an arbitrary measure, but “getting steps in” has many benefits.
The optimum number of steps per day for you depends on factors such as your age, gender, and fitness level. How many calories you burn through walking also depends on variables such as your weight.
It is possible to lose weight through exercise alone, but it’s recommended to find an appropriate balance between calories burned and calories consumed. Your healthcare provider or registered dietitian can help with this.
Talk to your healthcare provider before starting this or any exercise program.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Northwestern Medicine.Walk more, feel better.
University of Ottawa Heart Institute.10,000 steps for health.
University of Virginia.10 things you can do instead of 10,000 steps.
Bassett DR, Toth LP, LaMunion SR, Crouter SE.Step counting: a review of measurement considerations and health-related applications. Sports Med. 2017;47(7):1303-1315. doi:10.1007/s40279-016-0663-1
Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE.Association of step volume and intensity with all-cause mortality in older women. JAMA Intern Med. 2019;179(8):1105. doi:10.1001/jamainternmed.2019.0899
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. doi:10.1016/S2468-2667(21)00302-9
University of Miami.Walking does more than just burn calories.
Centers For Disease Control and Prevention.What counts as physical activity for adults.
Harvard Health.Simple math equals easy weight loss.
Centers For Disease Control and Prevention.Physical activity and your weight and health.
Centers For Disease Control and Prevention.Steps for getting started with physical activity.
National Health Service.Walking for health.
MedlinePlus.Ways to burn more calories every day.
Better Health.Walking for good health.
Grand Traverse County Health Department.5 ways to burn more calories while walking.
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