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How many calories are burned walking 10,000 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 10,000 steps would burn approximately 483 calories.

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Calories burned walking 10,000 steps at different speeds and body weights

Because calories burned is related to the time and intensity of your activity as well as your own physical characteristics, the amount above is just based on averages. In the chart below, you can get a better idea of how many calories you burned at a particular walking speed and body weight. Please keep in mind these are estimates as well; calculating calories burned is based on good scientific research but is an inexact science.

You may notice that sometimes walking at a slower pace burns more calories than walking at a faster pace. This isn't a mistake. Instead, it shows that you may burn slightly more calories by walking slower for longer instead of walking faster for less time.

< 2 mph2 mph2.5 mph3 mph3.5 mph4 mph4.5 mph5 mph
90 lbs258271232225237242301321
95 lbs272286245238251255317339
100 lbs286301258251264268334356
105 lbs301316271263277282351374
110 lbs315331283276290295367392
115 lbs329346296288303309384410
120 lbs344361309301317322401428
125 lbs358376322313330336418446
130 lbs372391335326343349434463
135 lbs387406348338356362451481
140 lbs401421361351369376468499
145 lbs415436374363383389484517
150 lbs429451387376396403501535
155 lbs444466399388409416518553
160 lbs458481412401422429534570
165 lbs472496425413435443551588
170 lbs487511438426448456568606
175 lbs501526451438462470585624
180 lbs515541464451475483601642
185 lbs530556477463488497618659
190 lbs544571490476501510635677
195 lbs558586502489514523651695
200 lbs573601515501528537668713
205 lbs587616528514541550685731
210 lbs601631541526554564701749
215 lbs616646554539567577718766
220 lbs630661567551580591735784
225 lbs644676580564594604752802
230 lbs659691593576607617768820
235 lbs673706606589620631785838
240 lbs687722618601633644802855
245 lbs701737631614646658818873
250 lbs716752644626660671835891

Calories burned running 10,000 steps at different speeds and body weights

While most runners measure their distance in miles or kilometres, some may choose to measure it in steps.

4 mph5 mph6 mph7 mph8 mph9 mph10 mph11 mph12 mph13 mph14 mph
90 lbs290321316304285275280281306294317
95 lbs306339333321301290296297323311335
100 lbs322356351337317305311312340327353
105 lbs338374368354333321327328357343370
110 lbs354392386371348336342344374360388
115 lbs370410403388364351358359391376406
120 lbs387428421405380366374375408392423
125 lbs403446438422396382389390425409441
130 lbs419463456439412397405406442425459
135 lbs435481473456428412420422459442476
140 lbs451499491472443428436437476458494
145 lbs467517509489459443451453493474512
150 lbs483535526506475458467469510491529
155 lbs499553544523491473483484527507547
160 lbs515570561540507489498500544523564
165 lbs531588579557523504514515561540582
170 lbs548606596574538519529531578556600
175 lbs564624614591554534545547595572617
180 lbs580642631607570550560562612589635
185 lbs596659649624586565576578629605653
190 lbs612677666641602580592593646621670
195 lbs628695684658618596607609663638688
200 lbs644713701675633611623625680654706
205 lbs660731719692649626638640697670723
210 lbs676749737709665641654656714687741
215 lbs693766754725681657669672731703758
220 lbs709784772742697672685687748720776
225 lbs725802789759713687701703765736794
230 lbs741820807776728702716718782752811
235 lbs757838824793744718732734799769829
240 lbs773855842810760733747750816785847
245 lbs789873859827776748763765833801864
250 lbs805891877844792763778781850818882

Where this data came from

The estimates on this page come from MET, or metabolic equivalent, research. Put simply, one MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. Every activity has a MET associated with it based on the available research. In the example used at the top of this page, walking 4 MPH has a MET of 5.

To come up with an estimate of how many calories are burned walking a particular number of steps, you would use the following formula:

number of steps x step length / 5,280 / MPH x MET x weight in kg

In all of our examples, we rounded to the nearest whole calorie.


Explore step amounts similar to 10,000

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Calories burned in 9,999 steps Calories burned in 10,001 steps

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Disclaimer

The information on this page is intended to be an educational reference and is not to be taken as medical advice. If you think you're having a medical emergency, please call 911 immediately.