Walking 10,000 steps should burn 400-500 calories, but here's why that might change
Much like how long it takes to walk 10,000 steps and how far you’ll walk over 10,000 steps, how many calories you’ll burn from walking 10,000 steps depends on a few factors. There’s no X steps = Y calories equation, but for anyone wanting a roundabout goal to aim for, good news: as WalkActive coach Joanna Hall says, current research proves that your weight probably won’t influence your caloric expenditure over 10,000 steps that much. There are a few other variables at play, which we’ll come onto below, but there is a ballpark figure to have in mind if you’re one of the 5,400 people searching Google for an answer every month. Here’s all you need to know.
Meet the expert: Joanna Hall, MSc Sports Science, is an author, presenter, and founder of The WalkActive Method, which she describes as 'an educational process to walk better, allowing you to positively connect with the way the body should walk as opposed to the way the body has learnt to walk.'
How many calories does 10,000 steps burn?
‘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 a few factors, but as current research shows, your weight is not considered to impact your caloric expenditure over 10,000 steps too much. In general, walking 10,000 steps (about 4.5-5 miles) burns around 400-500 calories.
‘You can, however, calculate a more precise number for your own individual caloric expenditure by taking 10,000 steps and adding it into a formula that considers your walking speed, walking intensity, weight, and the time it took you to walk 10,000 steps.’
How to calculate how many calories 10,000 steps burns
Calories burned = 0.0175 x MET [walking intensity - a brisk walk falls around 4-5 METs, and a slow walk would equate to 2-3] x weight in kilograms x 90 (minutes)
Keep in mind that there are other factors to consider, too. Joanna also refers to the below table, showing how many calories you may burn from 10,000 steps, according to your weight and walking speed.
Will I burn the same calories from one walk of 10,000 steps, as I would from several shorter walks?
‘Total calorie expenditure (also known as Total Daily Energy Expenditure, or TDEE) is the key factor for caloric burn, so my advice here is to adapt what works for your life.
‘For many people, breaking 10,000 steps into chunks during the day may be more accessible, plus the opportunity to walk at a faster pace may be easier if you break it into chunks as you’ll have more energy on each, rather than feeling totally exhausted by the end of one longer walk. By increasing your pace, you will then increase your total calorie expenditure.
‘It’s also worth noting that by splitting your 10,000 steps up into several walks, if you take some of these walks immediately after eating, research shows that it can help regulate blood sugar levels, which can improve glucose metabolism and aid with weight loss.’
Sports and exercise medicine consultant Dr Rebecca Robinson explains how walking after eating could help with calorie burn and weight loss: ‘Walking straight after a meal appears to be more effective at reducing both blood sugar (glucose) and the level of glucose in your interstitial fluid (the thin layer of fluid surrounding your body’s cells). If you don’t walk straight away, excess glucose in your bloodstream will be stored by insulin and may be stored as fat.
‘The contractions of your muscles during walking increase glucose uptake as the glucose is metabolised by your muscles for energy. This reduces the amount of sugar in your bloodstream. Digestion also uses glucose for energy, but walking boosts the total metabolic cost on your body after eating.’
Factors that might affect how many calories you burn over 10,000 steps
Although the aforementioned formula can provide you with a ballpark figure, Joanna affirms that all of the factors below (not just those in the formula) will impact your exact caloric expenditure over 10,000 steps.
Weight
‘Traditionally, people believed that the heavier you are, the more energy you expend, but current research suggests that this does not have as much of a big impact. Adding a weighted vest can, however, increase your caloric expenditure, but beware your technique is good, so you don't contribute to any injuries and scupper your progress. Always invest in your technique for long-term success.’
One study found that a 22% body weight vest increased energy burn by 12.4%, a 44% body weight vest increased energy burn by 25.7%, a 66% body weight vest increased energy burn by 41.2%
Pace
‘I am a big advocate of using varied walking paces for physiological health and fitness. Slower walks, for example, have been proven by science to help reduce anxious thoughts and help you feel more present.
‘Physically, there's good data to suggest the most protective walking speed (i.e., the pace you need to reduce the risk of disease and increase life expectancy) is above 3mph or 4.8kmph. This corresponds to more than three times the energy spent at rest. So, if you can get above this exercise intensity with your walk, the benefits are profound – including the number of calories you burn.’
Incline
‘If your environment or walking route is uphill, the same benefits can be gained by walking slower, at just 2mph/3.2 kmph. No hills? You can walk on a treadmill at this speed with a 3.5% incline and find it works just as well for increasing caloric expenditure.’
Technique
‘Your walking technique will have a significant impact on your caloric expenditure. In our study with the South Bank Sports Performance Laboratory, participants worked up to a walking speed of 23% faster over a four-week period, by employing good technique. This meant they not just walked faster, but further, therefore increasing the number of calories they expended.
‘Incorrect muscle recruitment, such as over dependence on your hip flexors, or negating the recruitment of larger muscle groups, such as the glutes, can potentially reduce your overall caloric expenditure as it can limit the range of motion in your hip extensors, and consequently, the recruitment of your whole torso and abdominal area.
‘When you walk with good technique, such as with the WalkActive Method, we consistently see clients losing inches off their waistline as they recruit the oblique muscles effectively.’
How can I increase the number of calories burned from walking 10,000 steps?
Follow the below steps, in order, as listed.
Improve your technique
‘By improving your technique, you’ll recruit more of the larger muscle groups in your posterior chain (the back of your body), like your hamstrings and glutes.’
Increase mobility and stride length
‘If you also work on your hip flexor mobility, you’ll be able to increase your stride (the distance covered between the spot where one foot hits the ground and the next time that same foot hits the ground again). This should ideally be over 75cm. The average is 60cm, so you’ll cover more distance per step.’
Increase cadence
‘Then increase your cadence – how many steps you take per minute. Always do this last. If you attempt to do this first, you’ll likely fall into poor technique and overuse of your hip flexors, which can contribute to lower back and knee pain.’
Add a weighted vest
‘Adding a weighted vest increases resistance and caloric expenditure over 10,000 steps.’
Can walking 10,000 steps help me lose weight?
‘Yes. Studies consistently show that the amount of walking you do can help you sustain long-term weight loss as it contributes to your total NEAT exercise (Non-Exercise Activity Thermogenesis - the exercise you do without realising it) and TDEE. I consistently see success with clients who make walking the foundation of their weight loss strategy as it's easier to maintain than a routine that requires you to go to the gym several times a week, or that requires effort into devising a workout programme.
‘But know that 10,000 steps might not be necessary. With the WalkActive Method, participants effectively lose weight by walking 7,500 steps daily, so long as they employ good technique, with full-body strength and muscle activation, and good posture.
‘I’d wager that walking is more effective for weight loss than running. The issue with running is the injury rate. While it’s so often thought of as a good form of cardio for weight loss, it has a 50% annual injury rate. Walking doesn’t just help you achieve weight loss, it helps you sustain it with a realistic and sustainable routine. Other studies have also shown that runners tend to burn glycogen (as opposed to fat), due to consistently elevated heart rates, which can hinder their fitness or weight loss goals.’
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