How many calories are burned when walking 10,000 steps?

It's a simple and cost-effective form of physical activity, plus getting enough steps each day can benefit your health by reducing the risk of depression, helping with weight management, and improving brain health, bone health, and overall quality of life ().

In recent years, walking 10,000 steps a day has become a popular recommendation used to encourage regular exercise.

But you may be wondering why exactly 10,000 steps is recommended and whether this guide can help you achieve your fitness goals.

This article takes a closer look at daily step recommendations and how many calories you burn in 10,000 steps.

Why is it important to take 10,000 steps?

For many people, walking 10,000 steps equals about 8 km.

The number 10,000 could be seen in a slogan used by walking clubs in Japan back in the 1960s (,).

Moreover, modern research also supports the claim that walking 10,000 steps is beneficial for losing weight and maintaining overall health ().

In the study, 35 adults with a body mass index (BMI) of 31.7–44.9 received dietary counseling and gradually increased their daily step count to 10,000. After 6 months, the participants' BMI had decreased significantly by 3.7% ().

Other indicators of the subjects’ bodies also improved.

However, this study did not differentiate the effects of dietary changes from the effects of walking. Thus, the decrease in BMI cannot be explained by walking alone.

Summary:

Taking 10,000 steps a day is not an official health recommendation, but it can help you lose weight and improve your overall health.

How to Improve Your Walking Efficiency

To achieve better results while walking, use the advice of experts:

• master Nordic walking with poles;
• add small ankle weights;
• try to walk more on mountainous terrain or stairs;
• walk part of the way at a faster pace;
• gradually increase the distance;
• combine walking with exercise on sports grounds.

Get into the habit of taking daily walks and you will understand how useful and exciting this activity is. You will be able to better explore the surrounding nature and visit new places. But you will also spend time with health benefits.

Regular walking helps not only to get rid of extra pounds. You will improve your health, strengthen your joints and muscles, normalize blood pressure, calm your nerves and improve your mood.

How many calories does 10,000 steps burn?

You might be surprised, but measuring exactly how many calories you burn by walking 10,000 steps isn't that easy.

In fact, each person likely burns a different number of calories each time they take these steps because many factors influence the number of calories you burn from physical activity.

Weight

It has long been thought that one of the main factors influencing how many calories you burn during physical activity is body size and weight (, ).

Since moving a larger body requires more energy than moving a smaller body, the theory is that more calories are burned while moving the larger body ().

However, new research suggests that after adjusting for body weight, the number of calories burned through physical activity may not be higher in overweight people after all ().

Thus, more research is needed to determine how weight affects the number of calories burned by walking.

Pace and terrain

Other factors that can affect how many calories you burn walking 10,000 steps are the speed of your walking and the type of surface.

For example, if you walk briskly uphill at 5 miles per hour, you can burn more than 7 calories per minute.

On the other hand, if you walk leisurely downhill at 5 to 6 kilometers per hour, you can burn between 3.5 and 7 calories per minute ().

A study of young adults found that 10,000 steps at 6 kilometers per hour would burn an average of 153 more calories than walking the same distance at 3 kilometers per hour ().

Genetics

An often overlooked factor that influences the number of calories you eat is genetics (, , , ).

One study measured calories burned during physical activity in 8 pairs of twins over 2 weeks and concluded that genetic differences accounted for as much as 72% of the difference in calories burned during physical activity in daily life ().

Additionally, a study in rats found that chronically active, high-impact runners transferred more heat to their muscles during physical activity, resulting in more calories being burned compared to low-impact runners who were less active ().

However, some of the research on this topic is outdated, and more modern research is needed to understand how genetics influence how many calories you burn.

Summary:

The number of calories you burn by taking 10,000 steps a day likely depends on factors such as weight, genetics, and the pace and type of surface you walk on.

Benefits of walking

The benefits of walking for young and old people are obvious. Walking not only strengthens your legs and reduces weight, the activity forces your body to work at a different level.

The influence of walking and race walking affects:

• musculoskeletal system;
• joints and spine, strengthened by blood circulation;
• the body is cleansed of waste and toxins;
• Cholesterol comes out and blood pressure normalizes.

Walking is the body's defense against disease. Scientific studies have proven that a twenty-minute walk reduces the risk of premature mortality by up to 30%, this applies to people with a sedentary lifestyle.

People who want to lose excess weight, having gotten used to daily walks, will only enjoy the process. Burning calories will become less important, the main thing is the beauty of nature and enjoying the picturesque places of parks and suburban surroundings.

If you want to feel energetic and cheerful, take walks and walk to work. The result will not keep you waiting. Play sports and be healthy!

How to estimate calories burned

One of the best ways to calculate how many calories you burn by walking 10,000 steps is to use an equation that takes into account your:

• weight
• exercise intensity
• exercise duration

A simple equation that takes these factors into account that you can use to calculate the number of calories burned by walking - and other exercise - is ():

• calories burned per minute = 0.0175 × metabolic equivalent task (MET) × weight in kilograms

To use this equation you need:

Determine the MEZ of your activity

MEZ denotes the metabolic equivalent of the task. MEZ represents the rate at which you burn calories when doing a specific physical activity. Different types of physical activity with different intensities have their own equivalent MEZ ().

A list of evidence-based common MEZ equivalents can be found here (in English) ().

For walking, the average equivalent MEZ ranges from 2.0 to 10.0 depending on speed and type of terrain ().

Record how many minutes 10,000 steps took

Since this equation calculates the number of calories burned per minute, you need to multiply the result by the total number of minutes it took you to take 10,000 steps - this will give you the total number of calories burned.

For example, if it took you 1.5 hours (90 minutes) to walk 10,000 steps, your final equation would look like this:

• calories burned = 0.0175 × MEZ × weight in kilograms × 90 (minutes)

Plug your data into the equation

Once you have determined your MEZ and the total number of minutes it took you to complete 10,000 steps, you can plug your data into the equation and complete your estimate.

Here are some examples of how the calories you burn can vary depending on your body weight and the intensity of your walking. These examples assume that each person walked for 1 hour (60 minutes) regardless of speed.

Summary:

You can easily estimate how many calories you burn walking 10,000 steps in a day using a simple equation that takes into account your weight, the speed and intensity of your walking, and the time it takes you to walk 10,000 steps.

How to walk correctly for health and weight loss?

Walking is available for many health restrictions, so it is not surprising that it is so popular among fans of a healthy lifestyle.

“Walking is usually done for weight loss and cardiovascular training,” says Daniil Lobakin. — Beginners and people with excess weight and age walk just in the right pulse zone, about 130-145 beats per minute. The main thing in walking is the work of the hands, especially if a person walks with Scandinavian poles. The left leg goes - the right hand goes, alternating, you need to focus on this.”

If you decide to try Nordic walking, the main thing is to use poles specifically for it, and not for trekking. They are very similar, but trekking poles have a different grip, which interferes with Nordic walking.

And, of course, don’t forget about proper nutrition and calorie restriction - without this you won’t be able to lose weight even with the most intense workouts. Good walk!

Will 10,000 steps help you reach your fitness goals?

Overall, taking 10,000 steps a day is one way to improve your overall health and wellness.

Research conducted on walking programs shows that it is a safe and effective exercise that can help you lose weight and improve your overall health (, , , , ).

However, not everyone can do 10,000 steps, for example, due to lack of time or joint problems. However, even walking with fewer steps per day has been shown to have benefits (, , , ).

One study in women found that a 12-week walking program in which participants walked for 50 to 70 minutes, 3 days a week, could reduce abdominal obesity and improve blood markers of insulin resistance ().

Current recommendations suggest walking for at least 30 minutes at least 5 days a week. Taking 10,000 steps a day is one way to achieve this goal (,).

Summary:

Walking 10,000 steps every day will help you meet your weekly physical activity recommendations. However, taking any number of steps every day is still better for your health than doing nothing at all.

What are the benefits of walking besides burning calories?

From the point of view of physiological effects on the body, walking is a complete cyclic aerobic exercise. Their benefits are not limited to increasing the volume of physical activity.

Walking helps prevent the development of cardiac diseases. It increases the overall endurance of the body, which means it improves respiratory and circulatory functions. The muscles of our limbs that are involved in the work act as a kind of peripheral heart, helping to pump blood and improving its circulation in the capillaries. Metabolism is normalized, especially for people in the older age group.

Modern research shows that walking has a stimulating effect on the secretion of the digestive glands, gastrointestinal tract, liver, and gall bladder.

Properly selected shoes provide a massage effect on the nerve endings of the feet.

If you continue walking regardless of the weather, it helps strengthen your body. Resistance to a number of diseases, primarily colds, is growing.

Another interesting and unexpected property of walking is that it helps you quit smoking. Of course, for those who decide to systematically engage in walking, it is, in principle, advisable to give up cigarettes, and regular exercise disciplines a person, helping to forget about tobacco. But the impact occurs not only on a psychological, but also on a physiological level. Beneficial changes in the body reduce the need for nicotine. This is evidenced by medical statistics: among people who practice walking, the number of those who quit smoking is several times higher than the average. By the way, this is also true for running.

Summarize

• Taking 10,000 steps a day can help you get the recommended 30 minutes of physical activity at least 5 days a week.
• However, walking 10,000 steps a day may not be realistic for everyone. Plus, fewer steps can also improve your health.
• The number of calories you burn by walking 10,000 steps varies from person to person—and even from day to day—as factors such as body weight, genetics, and walking speed can increase or decrease the number of calories burned.
• To estimate how many calories you burned, use an equation that takes into account your body weight, the intensity of your walking, and the time it takes you to complete 10,000 steps.
• Overall, regular walking can provide many health benefits—whether you walk 10,000 steps or less.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Losing weight, Burning calories

About the author: Maria Bartseva

General practitioner, expert in nutrition and weight management. Graduated from the International State Ecological University named after. A.D. Sakharova, Faculty of Environmental Medicine.

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Walking and calories. General information

Walking is an integral part of our life. Usually a person walks from 1 to 10 kilometers a day. Like any other type of physical activity, walking has a positive effect on the functioning of the body. The most noticeable effects are:

• strengthening heart muscle tissue;
• improving lung function;
• increasing endurance;
• strengthening the walls of blood vessels;
• acceleration of metabolism;
• increasing the overall tone of the body;
• relieving nervous tension.

Essentially, walking is a form of cardio exercise. It differs favorably from running in that it does not create increased pressure on the knee joints. And, of course, one of the important aspects is increased energy consumption. However, you will not find an exact formula for calculating calories burned, since it depends on a large number of factors, both external and internal:

• pace of movement;
• presence/absence of weight (bag, backpack, heavy shoes, etc.);
• terrain;
• temperature conditions;
• physical training of a person;
• body weight;
• growth;
• other factors.

However, general averaged figures, adjusted for the specified nuances, can be given.

Regular walking has many benefits.

It is the simplest and cheapest form of all forms of physical activity. Plus, if you take enough steps a day, it will have a great effect on your health, because it will reduce the risk of depression, improve brain function, bone health, and it will also help control weight, and in general it will have a great effect on your health.

Recently, the recommendation to walk 10,000 steps a day has become very popular when promoting regular physical activity.

But, you might be wondering why 10,000 steps is recommended, and whether this behavior can help you achieve your fitness goals.

In this article, we'll look at daily step count guidelines and how many calories you burn when you walk 10,000 steps a day.

Why is it so important to take 10,000 steps?

For most people, walking 10,000 steps is equivalent to 8.05 kilometers.

This exact figure of 10,000 dates back to the 1960s in the slogans of walking clubs in Japan.

What's even more interesting is that modern research supports the claim that walking 10,000 steps is great for weight loss and overall health.

In the study, which included 35 adults with a body mass index (BMI) of 31.7 – 44.9, participants were advised by nutritionists to gradually increase their number of steps per day until they reached 10,000. After 6 months of participation, BMI participants decreased significantly by 3.7%.

Other indicators have also improved.

This means that the study does not differentiate between the effects of diet and walking. However, it is impossible to attribute the entire loss in BMI to walking alone.

Result:

Walking 10,000 steps a day is not an official health recommendation, but it has been shown to have a positive effect on weight loss and overall health.

How many calories does walking 10,000 steps burn?

It may come as a surprise, but measuring the number of calories burned while walking 10,000 steps is not that easy.

In fact, it's likely that each person burns a different number of calories each time they walk that number of steps. This is because the number of calories you burn while exercising depends on many factors.

Weight

For a long time, people believed that the main factor that affected the number of calories burned during exercise was body size and weight.

It was believed that moving a large body requires more energy expenditure than moving a small body. The theory was that the more you weigh, the more calories you burn when exercising.

However, new research suggests that after adjusting for body weight, the number of calories burned from physical activity was not higher at all in people with greater body weight.

Well, more research should be done to determine how weight affects the number of calories burned by walking.

Pace and terrain

Another factor that can affect the number of calories you burn while walking 10,000 steps is how fast you're moving and on what type of surface.

For example, if you quickly climb uphill at a speed of 8 km/h, you will burn more than 7 calories per minute.

On the other hand, if you slowly walk down a mountain at a speed of 5-6 km/h, then you will burn from 3.5 to 7 calories per minute.

A study of young adults found that walking 10,000 steps at 6 km/h on average burned 153 more calories than walking the same distance at 3 km/h.

Genetics

An often overlooked factor that contributes to the number of calories burned is genetics.

One study measured the number of calories burned by physical activity in 8 pairs of twins over a 2-week period and concluded that genetic differences were responsible for 72% of the variance in calories burned during typical daily physical activity.

Plus, a study in rats found that consistently active, high-speed runners transferred more heat to their muscles during physical activity, leading to greater calorie loss, compared to slower, faster runners who were also less active.

Still, most of this research was done a long time ago, and more modern research is needed to understand how genetics influence the number of calories burned.

Result:

The number of calories you burn walking 10,000 steps likely depends on factors such as weight, genetics, the speed at which you walk, and the surface you walk on.

How to calculate calories burned?

One of the best ways to calculate the number of calories burned by walking 10,000 steps is to use an equation that takes into account:

• Weight
• Exercise intensity
• Duration of exercise

A simple equation that takes these factors into account, and which you can use to calculate the calories burned by walking - or other exercise:

• Calories burned per minute = 0.0175 x Metabolic equivalent load (MET) x weight in kilograms

To calculate this equation you need:

1. Determine the MET of your activity

MET (Metabolic Equivalent of Task) means Metabolic equivalent of load. MET is a measure of calories burned during a specific physical activity. Different activities at different intensities have their own MET equivalent.

So for walking, the average MET varies from 2.0 to 10.0, depending on the speed and surface on which you walk.

1. Determine your weight in kilograms
2. Keep a record of how many minutes it took you to walk 10,000 steps.

Since the equation calculates the number of calories burned per minute, you need to convert the result to minutes to determine how many total calories you will burn.

For example, if you managed to walk 10,000 steps in 1.5 hours (90 minutes), then your equation will look like this

• Calories burned per minute = 0.0175 x MET x weight in kilograms x 90 (minutes)

1. Enter the data into the equation

Once you've determined your MET, weight in kilograms, and total minutes spent per 10,000 steps, you can enter the data into the equation and complete your calculation.

Here are some examples of how the number of calories burned may vary depending on your weight and walking intensity. In these examples, the basis was that each person walked for exactly 1 hour (60 minutes), regardless of speed.

Result:

You can easily calculate the number of calories burned by walking 10,000 steps using a simple equation that takes into account your weight, walking speed and intensity, and the time it took you to walk 10,000 steps.

Will walking 10,000 steps a day help you reach your fitness goals?

Overall, walking 10,000 steps every day can be one way to improve your overall health and well-being.

Research focused on walking programs suggests that it is a safe and effective exercise that can help address weight problems and improve overall health.

Still, taking 10,000 steps every day isn't for everyone. For example, due to lack of time or problems with joints. But it still says that walking even fewer than 10,000 steps every day has shown benefits.

One study in women found that a 12-week walking program, where participants walked for 50-70 minutes 3 days a week, was able to reduce abdominal obesity and improve blood markers of insulin resistance.

Current recommendations suggest walking for at least 30 minutes at least 5 days a week. And walking 10,000 steps a day is one way to achieve this goal.

Result:

Walking 10,000 steps every day can help you reach your weekly physical activity recommendations. However, walking any number of steps a day will benefit your body than not walking at all.

Let's sum it up

If you walk 10,000 steps every day, you can achieve the recommended 30 minutes of physical activity at least 5 times a week.

And while 10,000 steps may seem unrealistic to some, walking does have a positive effect on your overall health, even if you take fewer than 10,000 steps a day.

The number of calories burned by walking 10,000 steps varies from person to person—and even from day to day—as factors such as weight, genetics, and walking speed can increase or decrease the number of calories burned.

To determine how many calories you burned, use an equation that takes into account weight, intensity, and walking time.

After all, regular walking has many health benefits—whether you're walking 10,000 steps or less.

Natalia Yurchenko

Author of the article: Pink.ua