How many calories do 10,000 steps burn? Convert steps to calories, km and minutes for your body.
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The calories you burn walking depend mostly on your weight, distance and speed. A 70 kg person walking 10,000 steps at an average pace covers about 7 km and burns roughly 350 calories.
The calculator estimates your stride from your height, turns steps into distance and time at the pace you choose, and uses MET values from the Compendium of Physical Activities to work out calories.
| Steps | 10,000 steps |
| Your weight | 70 kg |
| Weight in | kg |
| Height | 170 |
| Height in | cm |
| Sex | Male |
| Pace | Average walk (4.8 km/h) |
| Calories burned | 378 kcal |
| Distance | 7.06 km (4.38 miles) |
| Time taken | 1 h 28 min at 4.8 km/h (Average walk) |
| Calories per 1,000 steps | 38 kcal |
| Your stride length | 71 cm |
| Per hour at this effort | 257 kcal |
| Calories above resting | 270 kcal |
| Fat equivalent | 49 g (7,700 kcal ≈ 1 kg of body fat) |
| MET value used | 3.5 |
378 kcal; 7.06 km (4.38 miles).
| Steps | 5,000 steps |
| Your weight | 60 kg |
| Weight in | kg |
| Height | 158 |
| Height in | cm |
| Sex | Female |
| Pace | Brisk walk (5.6 km/h) |
| Calories burned | 158 kcal |
| Distance | 3.26 km (2.03 miles) |
| Time taken | 35 min at 5.6 km/h (Brisk walk) |
| Calories per 1,000 steps | 32 kcal |
| Your stride length | 65 cm |
| Per hour at this effort | 271 kcal |
| Calories above resting | 121 kcal |
| Fat equivalent | 20 g (7,700 kcal ≈ 1 kg of body fat) |
| MET value used | 4.3 |
158 kcal.
About 300–500 kcal for most adults: roughly 0.04–0.05 kcal per step for a 70 kg person, more if you are heavier or walk faster.
About 1,300–1,500 steps for most adults walking, depending on height.
1 kg of fat is about 7,700 kcal, so roughly 170,000–200,000 extra steps for a 70 kg person — about 25,000 extra a day for a week, or 6,000 extra a day for a month.