How many calories does walking 10,000 steps burn?

Reviewed 1 November 2026 · How these numbers are calculated

Walking 10,000 steps burns about 250 extra calories for a person of 70 kg (154 lb) and 170 cm (5′7″), and about 340 at 90 kg (198 lb) and 180 cm (5′11″). Heavier and taller people burn more, because they move more weight over a longer distance.

Calories for 10,000 steps by weight and height

Find your weight on the left and your height along the top. These are the calories walking adds on top of what your body burns anyway.

Extra calories burned by 10,000 steps
Weight	155 cm 5′1″	165 cm 5′5″	175 cm 5′9″	185 cm 6′1″
50 kg 110 lb	160	170	180	190
60 kg 132 lb	195	205	215	230
70 kg 154 lb	225	240	255	270
80 kg 176 lb	255	275	290	305
90 kg 198 lb	290	305	325	345
100 kg 220 lb	320	340	360	385
110 kg 243 lb	355	375	400	420
120 kg 265 lb	385	410	435	460

Net calories above resting, at an everyday walking pace on flat ground.

Other step counts

Extra calories by daily steps, at 170 cm (5′7″)
Steps	60 kg 132 lb	75 kg 165 lb	90 kg 198 lb	105 kg 231 lb
5,000	105	130	160	185
7,500	160	200	240	275
10,000	210	265	315	370
12,500	265	330	395	460
15,000	315	395	475	555
20,000	420	530	635	740

Why height matters

Your stride is about 41% of your height, so 10,000 steps is roughly 7.0 km (4.4 miles) at 170 cm and more for taller people. Walking costs about 0.5 extra calories per kg of body weight per kilometre, so distance and weight together set the number.

Extra calories or total calories?

The table shows only the extra calories walking adds. Your body burns about 1 calorie per kg per hour just being alive, and 10,000 steps takes around 100 minutes, so many apps and watches add that in and show a bigger number: about 360 instead of 250 at 70 kg (154 lb). Those resting calories are already part of your daily burn, so counting them again makes it look as if you can eat more than you can. That's one reason calorie numbers on watches tend to run high.

Does walking speed matter?

Per step, not much. A brisk walk burns more per minute, but you cover the same distance in less time, so the calories per 10,000 steps stay similar at normal walking speeds. If you want calories per hour, see calories burned walking for an hour.

Is 10,000 steps a day enough to lose weight?

Steps help, but they work through calories like everything else. Going from 4,000 to 10,000 steps adds roughly 160 calories a day at 75 kg (165 lb). Whether you lose weight depends on what you eat as well: see how many steps a day you need to lose weight and how many calories keep your weight steady.