Walking 10,000 steps typically burns about 400 to 500 calories for an average person. This estimate can vary based on factors such as your weight, walking pace, terrain, metabolism, and stride length
. More specifically:
- A 160-pound (about 73 kg) person burns roughly 40 calories per 1,000 steps, totaling around 400 calories for 10,000 steps
- A person weighing around 70 kg (154 lbs) walking at an average pace of 3 mph (4.8 km/h) burns approximately 404 calories for 10,000 steps
- Heavier individuals burn more calories; for example, someone weighing 187 lbs (85 kg) may burn about 469 calories at a 3 mph pace
- Walking speed matters: slower paces burn fewer calories, while faster paces or walking uphill increase calorie burn
- A petite woman (~50 kg) may burn closer to 290 calories for 10,000 steps
On average, walking 10,000 steps covers about 4.5 to 5 miles (7.2 to 8 km) and takes roughly 1.5 to 2 hours at a moderate pace
. In summary, the calorie burn from 10,000 steps generally falls between 400 and 500 calories for most adults, but your personal number depends on your body and walking conditions
