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Walking Calorie Calculator
Find out how many calories you burn walking 10,000 steps or any distance. Personalized to your weight and walking pace.
10,000 steps at moderate pace burns approximately
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calories
Your Results
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Calories burned
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Minutes walking
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Kilometers
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Calories Burned by Step Count
Based on 70 kg body weight at moderate pace (3 mph)
| Steps | Calories | Time | Distance |
|---|---|---|---|
| 1,000 | 41 cal | 10 min | 0.7 km |
| 2,500 | 102 cal | 25 min | 1.8 km |
| 5,000 | 204 cal | 50 min | 3.5 km |
| 7,500 | 306 cal | 75 min | 5.3 km |
| 10,000★ Goal | 408 cal | 100 min | 7.0 km |
| 12,500 | 510 cal | 125 min | 8.8 km |
| 15,000 | 613 cal | 150 min | 10.5 km |
| 20,000 | 817 cal | 200 min | 14.0 km |
How We Calculate Calories Burned Walking
We use the MET (Metabolic Equivalent of Task) formula, which is the gold standard in exercise physiology for estimating calorie expenditure.
The Formula
Calories = MET × Weight (kg) × Time (hours)MET values vary by intensity: slow walking = 2.5 METs, moderate = 3.5 METs, brisk = 4.3 METs, fast = 5.0 METs.
Factors That Increase Burn
- • Higher body weight
- • Faster walking pace
- • Walking uphill or on sand
- • Carrying extra weight (backpack)
- • Swinging arms vigorously
Important Notes
- • Results are estimates (±15%)
- • Individual metabolism varies
- • Fitness level affects efficiency
- • Hot weather increases burn slightly
Sources: Compendium of Physical Activities, American College of Sports Medicine, Harvard Health Publishing calorie expenditure research.
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