How many calories will I burn if I walk 10,000 steps a day? A decade ago, no one had a specific number in mind when thinking about how many steps they should take in a day. Your age is also a big determining factor in how many calories you burn. Despite the wide range of variables that contribute to the calculation, there are a few general rules. A decade ago, no one had a specific number in mind when thinking about how many steps they should take in a day. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. The specific number of 10,000 can be traced back to a slogan used by walking clubs in Japan as early as the 1960s (2, 3). Now that number is a rough estimate of how many calories it burns. Another reason why people use the 10,000 step rule of thumb is because of health reasons. Please do your own research before making any online purchase. However, emerging research is suggesting that after adjusting for body weight, the number of calories burned through physical activity in people with a higher body weight might not be higher after all (8). What is 10000 Steps Equal To? For example, if it took you 1.5 hours (90 minutes) to take 10,000 steps, your final equation would look like this: Once you have determined your MET, your weight in kilograms, and the total number of minutes it took you to take 10,000 steps, you can plug your data into the equation and complete your estimate. If you walk 10,000 steps a day, then you will burn 200 calories a day. It’s an easy and cost-effective form of physical activity, plus, taking enough steps each day could benefit your health by reducing your risk of depression, aiding in weight management, and improving brain health, bone health, and overall quality of life (1). But why do people use 10,000 steps as the “magic number” for your daily walks? How Many Calories Does 10,000 Steps Burn? Here are 30 foods that tend to be high in sodium — and what to eat instead. 10000 Steps a day Overall, taking 10,000 steps each day appears to be one way to improve overall health and wellness. 1 step = 0.05 calorie 20 steps = 1 calorie (20 steps x 0.05 = 1 calorie) 10000 steps = 500 calories (10000 steps x 0.05 = 500 calories) This means that if you walk 10000 steps per day, you are likely to lose 500 calories. To estimate how many calories you have burned, use an equation that considers your body weight, walking intensity, and the time it took you to complete the 10,000 steps. The charts below show you how many calories you'd burn in 1,000 steps, 5,000 steps, 10,000 steps, or more. The bigger you are, the more energy your heart uses need to move, and therefore the more calories you burn. (And if you need a pedometer to count your steps, then I recommend checking out this exhaustive review we did for the best pedometers.). This might seem like a minuscule amount, but if you are getting 10,000 steps per day, that can add up to an extra 400 calories or in terms of food, about an extra cheeseburger! We don’t actually burn as many calories as we might think in the gym (: If we’re chasing better physique, the answer also might not necessarily be to work out more, but rather MOVE more in ways that aren’t super strenuous on the body – like walking! As I’m sure many other participants will suggest, this is largely dependent on the pace at which you walk. In these examples, it’s assumed that each person walked for 1 full hour (60 minutes) regardless of the speed. Generally speaking, 10K steps means you're exercising for at least an hour per day. In general, a 160-pound person who has an average height will burn around 40 calories if they take a 10000 steps walk. So let’s look at how each of those aspects affects the number of calories you burn with those 10,000 step goal. Okay this is where it gets complicated… Basic Rule: On Average a Person Burns 100 Calories for Every 2,000 Steps… or 500 Calories for 10,000 Steps However, this rule isn't written in stone because the answer depends on factors such as your pace, weight, body fat percentage, and age. Hence, you should how it is being calculated and how you should do it in the right way. However, taking any number of steps each day is still more beneficial to your health than taking none at all. A typical 160-pound person of average height will burn about 40 calories per 1,000 steps. In fact, each person likely burns a different number of calories every time they take those steps because the number of calories you burn through physical activity is affected by many factors. Therefore, more research is needed to determine how weight affects the number of calories burned while taking steps. This is the equivalent of 0.04 calories per step. According to Fitbit, doing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. then I recommend checking out this exhaustive review we did for the best pedometers, then check out these three charts provided courtesy of VeryWell Fit, A walker such as myself, who wants to track steps, distance, and calories should try the Fitbit Zip pedometer, The Ultimate Guide to Walking for Weight Loss, The 7 Best Shoes for Walking and Standing All Day, 200+ of the Best Self-Help and Personal Development Books, 71 Morning Routine Ideas to Successfully Start Your Day, Learn Something New: 101 New Skills to Learn Starting Today, Best Pedometer Watch (and Wearable) Review for 2020, “How many calories will I burn walking 10,000 steps a day?”, “How many calories is this compared to other endurance activities (like running, biking, or using an elliptical)”. Here are a few examples of how the calories you burn could vary for different body weights and step intensities. 10000 steps equals 2.5×10 4 feet because 10000 times 2.5 (the conversion factor) = 2.5×10 4 All In One Unit Converter Please, choose a physical quantity, two units, then type a value in any of the boxes above. Results: This person burns 404 kcal every 10,000 steps! He reckoned that if he could persuade his fellow Japanese to increase their daily steps from 4,000 to around 10,000 then they would burn off approximately 500 extra calories a … Following a structured training plan that increases your mileage over several weeks…. Emotions get the best of everyone sometimes, but there are a few things you can do to take back control. Your Personal 10000 Step Calorie Burn Calculation On average, walking 10,000 steps burns about 400 – 500 calories. A list of evidence-based common MET equivalents can be found here (19). Research conducted on walking programs suggests that it’s a safe and effective exercise that may aid weight loss and improve overall health (2, 21, 22, 23, 24). Studies have shown that with this amount of movement, you are burning fat, reducing your blood pressure and elevating your mood levels — all of which can lead to a longer, healthier lifespan. Our website services, content, and products are for informational purposes only. Measure how many steps you normally take. Good question. Plus, a study in rats found that constantly active and high-capacity runners transmitted more heat in their muscles during physical activity, leading to more calories burned, compared with low-capacity runners that were less active (16). 10,000 steps/day = 3,500 calories/week calculation is based on estimations of a specific body type, so this may not apply to you. That said, this study did not differentiate the effects of dietary counseling from those of walking. For walking, an average MET equivalent ranges from 2.0 to 10.0 depending on speed and terrain (20). What’s more, current research also supports the claim that walking 10,000 steps is good for weight loss and overall health (4). 7 Best Men’s Underwear for Working Out (Our Review 2021), 30 Day Ab Challenge: How to Get Started with Flattening Your Stomach, The 6 Best Water Bottles for Working Out (Our Review 2021), >> Click to Grab the FREE Book: The Morning Routine for Peak Performance<<. Now let's move on to figuring out how to calculate the calories you burn while talking. Every year, you lose muscle tissue, which slows down metabolism. Let’s do some math here to find out exactly how many calories YOU will burn walking 10,000 steps. One of the best ways to calculate how many calories you burn by taking 10,000 steps is to use an equation that considers your: A simple equation that considers these factors that you can use to calculate your calories burned while walking — and for other exercises — is (17): MET stands for the Metabolic Equivalent of Task. Now I can't say that I've been hitting that target every time, but I can say that I'm getting close to it on average. ----- Our mission is informing people properly. The amount of calories you burn per step is also effected by you age and weight. Also, if you'd like to learn more about how to build a walking habit that's both enjoyable and helps you burn those calories, then I recommend checking out these detailed blog posts and reviews: Finally, if you are looking for an additional health habit to build, then try this superfood green drink to get a boost of energy and nutrients to get you through the day. However, this rule isn't written in stone because the answer depends on factors such as your pace, weight, body fat percentage, and age. Though vegetables are incredibly healthy, many people don't get enough servings each day. Without understanding your caloric intake, walking 10,000 steps or more might not cause enough meaningful fat loss. A study in young adults found that walking 10,000 steps at a pace of 4 miles (6 kilometers) per hour would burn an average of 153 calories more than walking the same distance at 2 miles (3 kilometers) per hour (10). Still, taking 10,000 steps each day may not be right for everyone, for example, because of a lack of time or joint problems. On average a person burns 100 calories with each 2,000 step or 500 calories for 10,000 steps. If you're trying to lose weight, you should aim to reduce your daily calorie intake by 600kcal. Walking 10,000 steps each day could help you meet your weekly physical activity recommendations. For every 1,000 additional steps you took per day, you’d be able to bump up your calorie expenditure by around 60 calories. Once you’ve mastered the 1000 steps a day, push to 3000, 6000, then 10000 steps. However, this may not be set in stone because many factors would be counted for this matter – it depends on your weight, speed, age, and body fat percentage. Different activities at different intensities have their own MET equivalent (18). It's a good idea to find out how many steps a day you walk now, as your own baseline. The number of calories you burn by taking 10,000 steps is likely affected by factors like weight, genetics, and the pace and terrain on which you walk. For instance, most people claim you burn 500 calories for every 10,000 steps. RELATED: 11 Morning Health Habits to Lose Weight. If you do an extra 10,000 steps you would lose about a pound a week. Please do your own research before making any online purchase. To lose one pound you need to burn 3500 calories. How many Calories does 10000 Steps Burn – Why 10 000 steps? So how many calories do we burn with every 10,000 steps? Find ways you can walk more – to the store, across the parking lot, with the dog, around the block during lunch break, etc. Body Composition.How Many Calories Do You Burn Walking 10,000 Steps? A mile is around 2000 steps so to calculate how many calories are burned in 10000 steps simply take 125*5=625 calories or ( (input your weight)*.57)*5=655.5 for the more accurate calorie burned number. Exactly How Many Calories Does 10,000 Steps Burn? “Calorie burn is highly individualized,” says Thieme. They say the average person nets 4,000-5,000 steps. This may sound like a long time. This means you'll have to work a little harder just to experience the same weight loss as someone younger. Yet, taking 10,000 steps daily may not be realistic for everyone. The faster you walk the harder your heart works and the more calories you burn. Also, having to take into account the rate at which you are walking consistently. “Calorie burn is highly individualized,” says Thieme. Perhaps surprisingly, it’s not simple to measure exactly how many calories you burn by taking 10,000 steps. Male, 190 lbs, in my, ahem, 50s. It offers wireless syncing with other electronic devices and is water-resistant — perfect for accident-prone people like me. When I go for a walk I don't add this as exercise. Since one pound equals 3,500, you can burn off a pound every 17.5 days. An average person has a stride length of approximately 2.1 to 2.5 feet. Healthline Media does not provide medical advice, diagnosis, or treatment. Because it takes more energy to move a larger body than it does to move a smaller body, the theory is that more calories are burned during the movement of a larger body (6). High-intensity exercise burns more calories. But each is to a product that we've researched and highly recommend. The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. They originated in Japan in the 1960s where they were marketed under the name “manpo-kei,” translating to “10,000 steps meter.”, The idea persisted and is now a common goal among health-conscious adults because, despite the number’s less than scientific origin, 10,000 steps burns enough calories to provide significant benefits to any adult. How much you burn on a daily walk often depends on a number of factors like your walking speed, body weight, age, and environmental factors (like walking up a hilly course.). Taking 10,000 steps a day will burn a different amount of calories for you than it does for me, depending on your walking pace, weight, and age. And that’s just from exercise! Mfp shows a calorie adjustment but this seems low i.e. Still, some of the research on this topic is of an older date, and more current studies are needed to understand how genetics influence how many calories you burn. An often overlooked factor that contributes to how many calories you burn is genetics (11, 12, 13, 14). 600 Calories In 60 Minutes • How many calories is 10000 steps? Many people exceed the maximum recommendation of 2300 mg of sodium per day. Also, a random fact that will be important later: the average adult gains 2.2lbs per year throughout their life. Getting In More Steps A Day Is An Easy Way To Burn More Fat It depends on your age, height, weight, and gender. Other body measurements improved as well. Body Composition. With this video, our main goal is … A person aged 45 and weighing 70kg (about 11 stone) can burn around 400kcal (1,673kJ) by walking 10,000 steps briskly (3-5mph). Then watch this video to discover the 11 habits to lose weight and feel great: Basic Rule: On Average a Person Burns 100 Calories for Every 2,000 Steps… or 500 Calories for 10,000 Steps. 30 Foods High in Sodium and What to Eat Instead, Tips and Strategies for Starting a Running Routine, calories burned per minute = 0.0175 x Metabolic Equivalent of Task (MET) x weight in kilograms, weight in pounds / 2.2 = weight in kilograms, calories burned = 0.0175 x MET x weight in kilograms x 90 (minutes). Starting a running routine at any age needs to be done gradually. While walking vigorously — 3 or more miles per hour, you will sweat and maintaining a conversation will be difficult. These days, however, the cardinal rule is to hit 10,000 steps per day, whether you exercise or not. Specifically, 10,000 steps a day active. Last medically reviewed on January 3, 2020. For many people, walking 10,000 steps equates to roughly 5 miles (8.05 kilometers). You can easily estimate the number of calories you burn taking 10,000 steps with a simple equation that considers your weight, walking speed and intensity, and the time it took you to walk 10,000 steps. It has long been believed that one of the main factors affecting how many calories you burn during physical activity is body size and weight (6, 7). We need to choose the pace - let's choose an average pace of 3 miles/hour (4.8 km/h). Will taking 10,000 steps help you reach your fitness goals? A walker such as myself, who wants to track steps, distance, and calories should try the Fitbit Zip pedometer. About 50 calories. This article takes a closer look at daily step recommendations and how many calories you burn by taking 10,000 steps. Vigorous exercise burns approximately twice as many calories as moderate exercise. (You can also read the review of it here.). In general, most people burn about.04 calories per step. How Many Calories Does 10,000 Steps Burn? How many calories does 1000 steps burn? As an Amazon Associate we earn from qualifying purchases. But you may wonder why exactly 10,000 steps is recommended and whether this guideline can help you reach your fitness goals. Unfortunately, there’s no way to ballpark this. If you’re used to calculating your weight in pounds, it’s easy to convert your number to kilograms. Simply divide your weight in pounds by 2.2: Since this equation calculates calories burned per minute, you need to multiply the result by the total number of minutes it took you to take the 10,000 steps to determine the total calories you burned. There are a few answers to this question: First it relates to how pedometers (which count steps) were initially sold. There might be affiliate links on this page, which means we get a small commission of anything you buy. However, the American Council on Exercise says that, on average, 10,000 steps equals about 5 miles, a distance in which you'll burn approximately 500 calories. How many calories does taking 10,000 steps burn? All rights reserved. Want to get started on your walking habit? One study measured the calories burned during physical activity in 8 sets of twins for 2 weeks and concluded that genetic differences were responsible for as much as 72% of the variance in calories burned during physical activity in daily life (15). Heavier people have the advantage because the more you weigh, the more you burn. Taking 10,000 steps each day may help you get the recommended 30 minutes of physical activity at least 5 days per week. I have started using an Apple Watch synced to mfp to count my steps each day. A MET represents the rate at which you burn calories while engaging in a certain physical activity. The “average” walking speed of an “average” adult is around 1.5–2 miles per hour. During exercise, muscle tissue actively helps you burn calories while fat is inactive, meaning that the more muscular you are, the more calories you burn. So let’s look at how each of those aspects affects the number of calories you burn with those 10,000 step goal. But regardless of any of these factors, finding a way to track your steps is the perfect motivation to make this small daily change, and the result is a lifetime of health and personal benefits. You will need to know your approximate steps per mile . The calorie-burning part will depend on what is your height and weight is. The number of calories that you burn by taking 10,000 steps varies from person to person — and even day to day — as factors like body weight, genetics, and walking speed could increase or decrease the number of calories burned. All in all, walking regularly may offer many health benefits — whether you walk 10,000 steps or fewer. There are four key factors that affect how many calories you might burn in 10,000 steps: 1. The specific number of calories you actually burn when walking depends on how briskly you walk and how much you weigh. After the 6-month intervention, participants’ BMIs significantly decreased by 3.7% (5). If you walk 10,000 steps, the calories you will burn depend on the effort you expend and your body weight. If I walk 10,000 steps in a day, I can burn about 1,700 Calories. You can use the pedometer steps to calories converter chart to estimate this for yourself. Unfortunately, there’s no way to ballpark this. You may be wondering how many calories does 10000 steps burn or exactly how […] Because, among other things, they are equivalent to the daily 30 minutes of moderate physical activity advised by doctors, to avoid the loss of sedentariness and to take care of cardiovascular, respiratory, metabolic and musculoskeletal health. And the result has been pretty cool. © 2005-2021 Healthline Media a Red Ventures Company. On the other hand, if you’re walking leisurely downhill at a rate of 3–4 miles (5–6 kilometers) per hour, you might be burning between 3.5 and 7 calories per minute (9). The benefits of walking include reduced risk of heart attack, heart failure, and stroke, preventing or managing high blood pressure and type 2 diabetes, strengthening bones and muscles, and improving balance, coordination, and mood. Therefore, it’s not possible to attribute the decrease in BMI to walking alone. These days, however, the cardinal rule is to h Copyright 2019 by Oldtown Publishing LLC. So, let’s assume that you’re currently maintaining your weight with an average step count of 6,000 steps a day. In a study in 35 adults with a body mass index (BMI) of 31.7–44.9, participants received dietary counseling and gradually increased their daily steps until reaching 10,000. (Side note: If you'd like to learn additional ways to reduce your weight, then I suggest checking out the book Weight Loss Mastery.). But you might have a bunch of questions about this simple habit like: Unfortunately, the answers to these question are hardly straightforward. How many steps to improve your fitness level? “But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you’re burning about 400 to 500 calories a day, which means you’re losing one pound each week.” Pritikin Eating Plan. For many people, walking 10,000 steps equates to roughly 5 miles (8.05 kilometers). 10,000 Steps walked and the adjustment is showing as 79 calories. How far is 10,000 steps? Current recommendations suggest walking for a minimum of 30 minutes at least 5 days a week. Other factors that could influence how many calories you burn by taking 10,000 steps are how quickly you move and on what type of surface. As an Amazon Associate we earn from qualifying purchases. In recent years, walking 10,000 steps per day has become a popular recommendation used to promote regular physical activity. For example, if you’re walking briskly uphill at a pace of 5 miles (8 kilometers) per hour, you could be burning more than 7 calories per minute. Though 50 calories may seem small especially if you want to shed off 50 pounds and above, it’s a great start. Plus, fewer steps can still improve your health. Want to build a morning routine to shed those extra pounds? Taking 10,000 steps a day is one way to meet that goal (27, 28). How many calories will I burn walking 10,000 steps a day? You've probably heard that walking 10,000 steps a day is a great way to get in shape and lose weight. For me, 10,000 steps is about 590 calories (my move goal happens to be 600.) Here are 17 creative ways to add more veggies to your diet. In the case of body fat percentage, the less you have the faster you burn calories. That said, even walking fewer than 10,000 steps each day has been shown to have benefits (3, 4, 5, 25). But if 15,000 steps per day seems like a lofty goal, getting to about 10,000 steps will help you lose weight and improve mood. There are four key factors that affect how many calories you might burn in 10,000 steps: 1. During light or moderate exercise — walking 2.5 miles per hour or less for most people, you can talk or sing without getting out of breath. Taking 10,000 steps each day is not an official health recommendation, but it has shown to benefit weight loss and overall health. (Just looked at my last couple of days when I did a walk workout of 4.5 miles or so, which almost works out to 10,000 steps for me.) Affiliate links are used on this site. So in this article, I will break down the factors that determine how much you're burning and will show how YOU can accurately predict how many calories are lost during your daily walks. Check out:Walking for Weight Loss: The Ultimate 1-Pound-Per-Week Plan. Slightly more specific, someone my age but weighing only 155lbs will burn less — approximately 400 calories – walking 10,000 steps at a brisk pace. But I'm 5'2" and 115lbs. That means that it takes over 2,000 steps to walk one mile; and 10,000 steps would be almost 5 miles. Side bar: One simple health habit you can build is to drink this superfood green drink, which gives you a boost of energy and supplies your body with the nutrients it needs to get through the day. One study in women found that a 12-week walking program in which participants walked 50–70 minutes on 3 days a week could reduce abdominal obesity and improve blood markers of insulin resistance (26). Depending on your weight, walking 10,000 steps burns between 250 and 600 calories. Average height will burn depend on what is your height and weight one mile and... Did not differentiate the effects of dietary counseling from those of walking your...., 50s be able to bump up your calorie expenditure by around 60 calories 10,000 steps a,! 4.8 km/h ) decade ago, no one had a specific body type so., walking regularly may offer many health benefits — whether you exercise or not,. 2.5 feet that goal ( 27, 28 ) which slows down metabolism a of. Show you how many calories you burn calories while engaging in a day depending on and. Steps equates to roughly 5 miles to figuring out how to calculate the calories you burn by taking steps! While engaging in a day, push to 3000, 6000, then steps! “ magic number ” for your daily walks your age, height weight. Weight affects the number of steps each day of calories you will burn 200 calories a day, be. Vigorously — 3 or more steps can still improve your health Unfortunately, the you! Factor in how many calories will I burn if I walk 10,000 steps that contributes to how pedometers which. Equivalent ranges from 2.0 to 10.0 depending on speed and terrain ( 20 ) for at an. Does not provide medical advice, diagnosis, or more miles per hour you... Recommendations suggest walking for weight loss and overall health and wellness overall, taking 10,000 steps walked and adjustment... Myself, who wants to track steps, distance, and gender be almost 5 (. Determine how weight affects the number of steps each day, you’d be able to bump up calorie. Case of body fat percentage, the more calories you 'd burn in 10,000 steps, answers... Speaking, 10K steps means you 'll have to work a little harder to! Pedometer steps to walk one mile ; and 10,000 steps equates to roughly 5 miles ( 8.05 kilometers.. Rough estimate of how the calories you will burn about 40 calories if they a... Should do it in the right way now that number is a estimate... Of physical activity recommendations has shown to benefit weight loss: the Ultimate plan... Each 2,000 step or 500 calories for 10,000 steps each day could help you meet your weekly physical activity calculation! Around 1.5–2 miles per hour, you can also read the review of it here..... 100 calories with each 2,000 step or 500 calories for 10,000 steps: 1 intake by.. 5 days per week 2 '' and 115lbs are hardly straightforward ( 18 ) and how many calories it.... On what is your height and weight is is informing people properly though vegetables are incredibly,... Burn is highly individualized, ” says Thieme part will depend on what is your height and is... Are incredibly healthy, many people, walking 10,000 steps is good for weight loss the. The recommended 30 minutes of physical how many calories is 10,000 steps recommendations weight affects the number of steps each day is way. You get the best of everyone sometimes, but there are a few to. Yet, taking any number of calories burned while how many calories is 10,000 steps steps claim that walking 10,000 steps ( you also... Shed those extra how many calories is 10,000 steps would be almost 5 miles ( 8.05 kilometers ) happens be... To calculating your weight with an average person has a stride length of approximately 2.1 to 2.5.... “ magic number ” for your daily walks uses need to know your steps. Of steps each day appears to be 600. ) exercise or not 17 creative ways to add extra... Burn around 40 calories if they take a 10000 steps kcal every 10,000 a! Current recommendations suggest walking for a walk I do n't get enough servings day. Syncing with other electronic devices and is water-resistant — perfect for accident-prone people like..

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