For 10000 steps, calories burned come to roughly 300 to 500 kcal for most adults. At a normal 5 km/h walking pace and an average step of 0.76 m, 10,000 steps cover about 7.6 km in 90 minutes; a 65 kg person burns about 363 kcal and a 75 kg person about 419 kcal.
These figures are gross calories for the walking time. About a quarter of that you would have burned anyway sitting on a chair, so the extra burn from the walk is a bit lower. The step calorie calculator above shows both.
Quick numbers
10,000 steps, 65 kg, 5 km/h
about 363 kcalDistance
about 7 to 8 kmTime at normal pace
about 90 minutesPer 1,000 steps, 70 kg
about 39 kcalBrisk pace
burns about 20 percent more per minute
How the step calorie calculator works
- Steps are turned into distance with your step length (default 0.76 m).
- Distance and pace give the walking time.
- Time, body weight and the MET value for that pace give calories.
Calories = MET × 3.5 × kg ÷ 200 × minutes
Normal walk 5 km/h = 3.5 MET; brisk 5.6 km/h = 4.3 MET; very brisk 6.4 km/h = 5.0 MET
Change the step length if you know yours. The steps to km page shows how to measure it.
10000 steps calories burned, and other step counts
| Steps | Distance | 55 kg | 65 kg | 75 kg | 90 kg |
|---|---|---|---|---|---|
| 1,000 | 0.8 km | 31 | 36 | 42 | 50 |
| 5,000 | 3.8 km | 154 | 182 | 209 | 251 |
| 6,000 | 4.6 km | 184 | 218 | 251 | 302 |
| 7,000 | 5.3 km | 215 | 254 | 293 | 352 |
| 8,000 | 6.1 km | 246 | 290 | 335 | 402 |
| 10,000 | 7.6 km | 307 | 363 | 419 | 503 |
| 12,000 | 9.1 km | 369 | 436 | 503 | 603 |
| 15,000 | 11.4 km | 461 | 545 | 628 | 754 |
| 20,000 | 15.2 km | 614 | 726 | 838 | 1,005 |
So 5,000 steps burn roughly half of the 10,000 figure, and 20,000 steps about double. Walking briskly lifts each row by roughly a fifth.
How many calories are burned in 10000 steps at different paces
Pace changes both the energy per minute and the time taken. For a 70 kg adult, 10,000 steps at an easy 4 km/h take nearly two hours and burn about 419 kcal. At 5 km/h, about 391 kcal. Brisk at 5.6 km/h, about 429 kcal in a shorter time.
Steps taken around the house in short bursts count, but they burn less per step than a steady outdoor walk, because the pace is slow.
Is 10,000 steps a day the right goal?
Ten thousand is a tidy round figure rather than a medical rule. Large studies of adults found that the risk of early death drops steadily as daily steps rise from about 2,500, with most of the benefit reached around 7,000 to 8,000 steps for older adults and 8,000 to 10,000 for younger ones. More steps still help weight control.
If you walk 3,000 steps a day now, aim for 5,000, then 7,000. The 7,000 steps page and 5,000 steps page cover those targets.
10,000 steps and weight loss
A 70 kg person who adds 5,000 extra steps a day burns roughly 1,300 to 1,500 extra kcal a week, which is close to 0.2 kg of fat. Over three months that can be 2 to 3 kg if eating stays the same. Pair it with a sensible food plan from the calorie deficit tool for faster results.
How phones and watches estimate calories
Fitness bands and phone apps use your steps, weight, height and sometimes heart rate. Their calorie numbers can be off by 20 to 40 percent in studies, often on the high side. Use them for trends, not exact counts, and do not eat back every calorie the device shows.
Ways to reach 10,000 steps
- Take a 15 minute walk after each main meal: that is about 4,500 to 5,000 steps.
- Walk while on phone calls.
- Get off the bus or metro one stop early.
- Use the stairs for two or three floors.
- Do a longer walk on weekends with family or friends.
People with heart disease, diabetes with foot problems or joint pain should build steps slowly and wear good shoes. Ask a doctor if unsure how much is safe.
Frequently asked questions
How many calories are burned in 10,000 steps?
About 300 to 500 kcal for most adults. A 65 kg person walking at 5 km/h burns about 363 kcal.
Is 10,000 steps a long distance?
It is roughly a 7.6 km walk for an average stride. The page on 10,000 steps in km breaks it down by height.
How many calories do 5,000 steps burn?
Around 154 to 251 kcal, depending on weight, at a normal walking pace.
How many calories are burned in 15,000 steps?
About 461 to 754 kcal for people weighing 55 to 90 kg at a normal pace.
How many calories are burned in 20,000 steps?
Roughly 614 to 1,005 kcal across the same weight range.
Can walking 10,000 steps a day help lose weight?
Yes, if your eating stays the same or improves. It adds a steady 300 to 500 kcal of activity most days.
Sources
- Compendium of Physical Activities
- Step count and health outcome studies in adults