You’ve probably heard that walking 10,000 steps a day is important for weight loss and a healthy lifestyle. But do you know exactly how many calories 10,000 steps burn? The idea of walking 10,000 steps daily has become a popular fitness goal worldwide. Initially introduced to encourage people to move more, this goal has been found to have numerous benefits over time. Below, you can find the calorie-burning potential of a daily 10,000-step routine and its effects on overall health.

How Many Calories Does 10,000 Steps Burn?

What Is the Calorie-Burning Potential of 10,000 Steps?

Walking 10,000 steps a day can help you achieve your weight loss goals. This routine, which is a low-impact cardio exercise, has become quite popular worldwide. Various studies suggest that walking 1,000 steps burns approximately 30-40 calories. Accordingly, walking 10,000 steps can help you burn between 300 and 400 calories. However, it’s important to note that this is just an estimate. To determine the exact number of calories burned based on the number of steps taken, you need to consider several factors.

When calculating the number of calories burned, various criteria come into play, such as weight, step length, pace, and the incline of the walking surface. Thomas Hirai, Medical Director of the Obesity and Metabolic Health Center, suggests a more personalized way to determine the number of calories burned. He recommends using a measurement called the Metabolic Equivalent of Task (MET). MET defines the energy required to sit still.

Walking at a speed of slightly more than 3 miles per hour is equivalent to about 3.5 METs. Walking uphill, on the other hand, equals 6 METs. The equation provided by Hirai is as follows:

Energy (kcal/minute) = 0.0175 x MET x weight (kg)

To give an example using this equation: An adult weighing 68 kilograms uses approximately 3.5 METs of energy to walk at 3 miles per hour on a flat surface. This means they burn about 4 calories per minute. Walking 10,000 steps would take approximately 100 minutes, resulting in roughly 400 calories burned.

The Calorie-Burning Potential of 10,000 Steps

Applying the equation provided by Hirai can be complex and time-consuming. Today, many people use smart devices with health apps to track their steps and calculate the calories they burn.

It’s also important to note that walking 10,000 steps a day alone may not be sufficient to achieve your weight loss goals. To lose weight, you need to burn more calories than you consume. Therefore, it’s recommended to pay attention to your diet as well as your exercise routine during this process. Hirai states that individuals who want to lose weight or maintain weight loss should exercise for at least 150 to 200 minutes per week. This is equivalent to walking 10,000 steps a day. Thus, it can be concluded that walking 10,000 steps has significant potential for weight loss.

Step Count and Distance: How Many Kilometers Is 10,000 Steps?

How Many Calories Does 10,000 Steps Burn?

The daily routine of walking 10,000 steps continues to be adopted by more and more people as part of a healthy lifestyle. Individuals may embrace the 10,000-step goal to stay more active and maintain their overall physical fitness. One of the most frequently asked questions is how many kilometers 10,000 steps equals.

10,000 steps is approximately 7.6 kilometers. However, it’s important to keep in mind that this number can vary depending on factors such as gender, age, height, stride length, and walking speed. For adults, the average stride length is estimated to be 0.76 meters. Therefore, you can calculate the distance covered in kilometers by multiplying the number of steps by the stride length.

10,000 steps x 0.76 meters = 7.6 kilometers

You can increase the distance covered by lengthening your stride. While focusing on distance, it’s also beneficial to consider your physical fitness level.

Duration of Walking: How Long Does It Take to Complete 10,000 Steps?
How Many Kilometers Is 10,000 Steps?

With an average adult stride length and a moderate walking pace, 10,000 steps can be completed in approximately 1 hour and 36 minutes. However, as mentioned earlier, these numbers are only estimates.

If you want a more accurate estimate of the time required to walk 10,000 steps, you need to know your own stride length. To do this, you can walk a specific distance and count the number of steps you take. To calculate your stride length, divide the distance walked by the number of steps taken.

While making these calculations, it’s recommended to keep in mind that your primary goal is to stay active and establish a regular physical activity routine. This way, you can enjoy your daily walking exercises more and maintain consistency.

The Effects of a 10,000-Step Routine on Overall Health

The daily 10,000-step routine, which can be completed in approximately 1 hour and 40 minutes and equals about 7-8 kilometers, is suitable for adults of all ages to incorporate into their exercise regimens. Some of the known effects of walking 10,000 steps a day on overall health include:

Improved Mood and Brain Function

Any physical activity or exercise triggers the release of endorphins, which are feel-good chemicals that can improve your mood, reduce stress, and alleviate anxiety. Walking 10,000 steps outdoors can additionally have significant benefits for mental health.

According to the Journal of Clinical Medicine, a daily 10,000-step routine can help reduce symptoms of depression and anxiety[4]. Additionally, a 2023 study published in the Journal of Alzheimer’s Disease Reports suggests that regular walking can improve cognitive function and memory[5].

Walking 10,000 steps a day can contribute to a more focused, energetic, and happier state of mind. Reducing physical tension can bring both mental and physical benefits.

Improved Mobility

Walking can have positive effects on joint health. When you start walking, your body releases synovial fluid to help your joints move more smoothly. This improved joint movement enhances overall mobility.

Regular walking can also increase physical performance and reduce knee joint pain, which is particularly beneficial for individuals with joint conditions like arthritis. As a low-impact exercise, walking can help alleviate joint pain and prevent long-term joint-related issues.

Healthy Weight Loss

While intense cardio exercises like running and cycling are often recommended for weight loss, brisk walking can provide a healthy weight loss process for adults of all fitness levels. Brisk walking increases heart rate and engages muscles in different areas of the body, such as the quadriceps, glutes, and hamstrings. In addition to promoting healthy weight loss, it can also strengthen your lower body

Active Recovery Process

After intense exercise routines like weightlifting or endurance training, “cool down” or recovery exercises are essential to relieve muscle tension. Walking can facilitate active recovery by promoting blood flow to the muscles. It helps prevent muscle stiffness and allows the body to move more comfortably.

Walking 10,000 steps a day can help reduce the likelihood of muscle soreness after intense workouts and improve overall training performance and conditioning.

Set Reminder Notes

Keeping your goal in sight can serve as a great motivation booster. Create reminder notes and place them in visible areas such as the refrigerator, your car, work desk, or wall. These notes will remind you to reach your daily target. Additionally, reading inspirational quotes or listening to motivating songs can keep your enthusiasm high.

Start Small and Build Up

How Many Calories Does 10,000 Steps Burn?

If you are not used to walking regularly, suddenly incorporating 10,000 steps a day into your routine might feel overwhelming. Instead, start with smaller goals and gradually increase your step count over time. For example, you can begin with 1,000 or 2,000 steps per day and progressively work your way up.

Setting achievable goals helps you celebrate small successes, which in turn keeps you motivated to aim for larger targets.

Find a Walking Buddy

Walking alone might become monotonous over time. To boost your motivation, find a walking partner who shares a similar goal. Participating in activities as a group significantly increases engagement and enthusiasm.

Challenge your friends, family, or colleagues to a daily 10,000 steps challenge. Turning it into a friendly competition can make the activity more enjoyable while pushing you to stay consistent.

Make Use of Everyday Opportunities

Achieving your daily 10,000-step goal doesn’t always require extra time—it’s about making small adjustments in your daily life. Take advantage of opportunities such as:

✔️ Using the stairs instead of the elevator,
✔️ Walking part or all of the way to work,
✔️ Taking a short walk during your lunch break,
✔️ Walking your pet,
✔️ Parking your car further away from your destination,
✔️ Getting off one or two stops earlier when using public transport,
✔️ Walking to your destination instead of using a vehicle,
✔️ Walking around while talking on the phone instead of sitting.

Once you focus on your goal, you’ll start noticing many more opportunities to increase your daily steps!