How Many Calories Do You Burn Walking 10000 Steps
Walking regularly has many benefits.
Its 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 .
In recent years, walking 10,000 steps per day has become a popular recommendation used to promote regular physical activity.
But you may wonder why exactly 10,000 steps is recommended and whether this guideline can help you reach your fitness goals.
This article takes a closer look at daily step recommendations and how many calories you burn by taking 10,000 steps.
Will I Lose Weight Walking 5000 Steps A Day
No doubt, walking is a great physical activity that aids in weight loss and provides multiple health benefits. It is probbly the easiest way to burn calories since it can be performed everywhere.
However, the question remains: how many steps should you walk to lose weight? Are 5,000 steps enough? Or do the number of steps have to be increased?
Come and learn whether it is possible to lose weight by walking 5,000 steps a day or not in this read.
/9calories Burned By 10000 Steps
Most people burn around 30-40 calories per 1,000 steps, which means they will burn around 300-400 calories by walking 10,000 steps. But this is just an estimate. Though every step you take burns calories, the exact amount is highly individualised.
The calories burned depends on your weight, height, fitness level, pace and the area you are walking in.
Read Also: List Of Foods With Lowest Calories
Example : No Fat Loss With Caloric Balance
For our 180-pound person, they burn 1,800 calories naturally throughout the day. Add 500 calories from the 10,000 steps walked, and we are now at 2,300 total calories burned.
Calories Naturally Burned + Calories Burned from 10,000 steps = 2,300 Total Calories Burned
Now imagine that person has a caloric intake of 2,300.
2,300 2,300 = 0
Caloric Balance means no weight change .
Will 10000 Steps A Day Make You Lose Weight
As we can see from the example above, going from zero to 10,000 steps per day would absolutely make Ian lose weight but this is ONLY if he carries on eating the same amount of calories each day.
We know from the example that 10,000 steps a day would burn roughly and extra 400 calories a day, but what if Ian ate an extra 400 calories a day?
Well, in theory he wouldnt lose any weight at all, hed just stay the same.
FYI, 400 calories a day is EASILY done, thats a medium Latte and a chcoclate twist from Costa everyday
As you can see there are plenty of other tasty snacks to choose from that are way higher in calories.
So no, doing 10,000 steps a day definitely doesnt guarantee weight loss, its all about your overall calorie balance.
Of course, thats a bit of a silly example because most people looking to lose weight wouldnt consciously start eating more, for most people walking is a great form of exercise thats really effective for weight loss.
You May Like: Vegetables That Are High In Carbs
How Do I Know How Many Steps I’m Taking
The average person walks between 3,000 and 4,000 steps per day. To find out how many steps you take each day, use a pedometer. If you have a smartphone, you may be able to download a pedometer app. Pedometers measure your every step: around the house, across the office, window shopping, to school or the park. You might find that you walk almost 10,000 steps already, or that you walk less than you think. Whatever your results, knowing how far you can walk in a day can be motivating.
What Should I Do: 30 Minutes Of Exercise Or 10000 Steps A Day
Want to lose weight? Live healthier?
The optimal aerobic fitness plan incorporates both. Do 30 minutes of formal exercise, like a 30-minute workout on the treadmill in the gym every morning. Then count those steps toward the goal of reaching 10,000 steps for the entire day.
Formal exercise steps, like a treadmill workout, plus steps throughout the day can help deliver significant, long-lasting weight loss.
Recommended Reading: Recommended Carb Intake For Diabetics
Calories Burned Walking Formula
Calculating the total amount of calories burned from walking may seem straightforward, but the calculator above uses some nuances to get a more accurate picture. In general, the following formula can be used:
# of steps*.04 = calories
What this formula doesnt take into account is things like age, weight, or gender, however, the calculator above does take these into account.
This factor will increase the number of calories burned if you have a high BMI and decrease if you have a low BMI. If you think about it, it makes sense. The more you weigh the harder it will be for your body to move and the more calories it will take.
The next thing the calculator does is apply an age factor. Older people have a slower metabolism so they burn fewer calories, and vice versa with teenagers.
The last factor that goes into this formula is the speed at which you were walking. The average walking speed of a person is 3.0 mph.
Finally, it puts all of these factors together to estimate the total number of calories burned while walking. Of course, this is still an estimation because every person is different.
Should You Walk Or Run To Burn Calories
Running is better for burning calories than walking. You expend more energy running than walking during the same time interval. If your time is limited, running is definitely better because it allows you to get more exercise. Consider the following two cases:
Case #1: A man walks 3 miles at a moderate pace of 3 mph .
Case #2: The same man runs 5 miles at a medium intensity of 5 mph .
The calories burned in the second case are 2.3 times more than in the first case although both take the same time. The constant of multiplication can be used regardless of weight, height, gender, and age. It originates from the ratio of METs of the two activities. For a detailed discussion of MET and the calculation method of calories burned, read my other article.
Read Also: How Many Calories In Pound
What Happens To Your Body When You Walk Everyday
It is possible to maintain a healthy weight and lose body fat with regular brisk walking. Heart disease, stroke, high blood pressure, cancer, and type 2 diabetes are some of the conditions that can be prevented or managed. Cardiovascular fitness can be improved. Reduce your risk of developing certain types of cancer, such as breast, colon, prostate, and lung.
Your Fitness Goal: General Fitness Gains
Your plan: If youre new to exercise or returning from injury, youll want to start slowly to avoid burnout or further injury. Wear a Fitbit tracker and determine how many steps you take on average each day over the course of a week. Thats your baseline. The Mayo Clinic recommends adding 1000 daily steps each week, so if your baseline is 4000 steps per day, set your goal at 5000 steps each day. Meeting your goal may be as simple as an extra five-minute walk, or even parking a few cars further away at the supermarket, depending on your speed and stride.
Read Also: How Many Calories Are In One Apple
Is It Ok To Walk 7 Days A Week
Yes, a cardio 7 days a week fat loss program can help you lose weight. However, it depends on the intensity of the workouts. Surprisingly, a study published in the American Physiological Society Journal showed that a daily cardio program with lower intensity workouts was more effective than high-intensity workouts.
Should You Really Take 10000 Steps A Day
Fitbit starts everyone off with a 10,000-step goal, and heres why: It adds up to about five miles each day for most people, which includes about 30 minutes of daily exercisesatisfying the CDCs recommendation of at least 150 minutes of moderate exercise per week. Thing is, 10,000 steps per day might not make sense for you. You may need to nab more if you want to lose a certain amount of weight, or take fewer steps if youre new to fitness or recovering from an injury. Your step goal can vary depending on your needs, and it can also shift over time. Heres how to set it right for you.
Read Also: Foods That Don’t Have Carbs In Them
How Long To Walk 10 000 Steps
This translates to an average of 1,800 steps a day. The average distance covered by a marathon runner is about 2.5 miles, and the average number of steps taken per mile is 1.2. So, if youre a runner, you should be able to run at least 2,500 steps every day for a year. If you can do that, then youll be well on your way to becoming an ultra-marathoner.
How Many Calories Do You Burn From 10000 Steps
Any estimation of how many calories you burn from an exercise like walking or running depends on how heavy you are. On average, heavier people use more energy to move than lighter people. Most rough estimates revolve around 100 calories burned per mile for a 180-pound person.
How many miles are 10,000 steps? On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories. Over a week, that becomes 3,500 calories.
But if you are lighter or heavier, you will burn less/more calories while taking the same number of steps or walking the same distance.
If you were 120-pounds, in that same mile you would only burn 60 calories. Calculate that over a week and that only becomes 2,100 calories, meaning that you are 1,400 calories short of reaching that 3,500 calorie goal.
Don’t Miss: How Many Calories Is In An Apple
How Many Calories Does Taking 10000 Steps Burn
Perhaps surprisingly, its not simple to measure exactly how many calories you burn by taking 10,000 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.
Combined With Proper Nutrition = Amazing Results
Now, there are way too many people I know who believe just exercising is going to get them to lose weight. That is NOT true. You can exercise 7 days a week and still be overweight.
Youll become majorly discouraged when you feel all your hard work is in vain. Its happened to me. The REAL key to losing weight is by eating properly.
Its NOT hard to do, and you dont have to follow any crazy diets. In fact, Im eating pizza, ice cream, burgers, snickers bars, and everything else you can imagine. I actually just asked my mom if she could bring me a double cheeseburger tonight on her way back.
Im taking care of my grandma today, and my moms in Michigan at our familys beach house There is the BEST burger restaurant on earth there!
If you want to learn more about the nutritional aspect of this, then you can learn more about it here. Its the simplest eating routine Ive ever followed.
You May Like: Carbs In 1 Cup Watermelon
The Calories Burned In 12000 Steps
While strides may vary in general, 2,000 steps equals 1 mile. According to Harvard Health Publications, a 125-pound person burns 68 calories a mile walking at 4 miles per hour, and 96 calories a mile when jogging at a pace of 5 miles per hour. A 185-pound person burns 100 calories per mile at 4 miles per hour and 142 calories per mile at 5 miles per hour.
Twelve-thousand steps is equal to 6 miles. If you weigh 125 pounds and accumulate your steps, walking at a pace of 4 miles per hour, youll burn a total of 408 calories, and if youre running at a pace of 5 miles per hour to get those steps, youll burn 576 calories. And if you weigh 185-pounds, youll burn 600 calories when walking and 852 calories when running.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? to easily track calories, stay focused and achieve your goals!
The Number Of Calories Does 10000 Steps Burn
We went for 10,000 steps in New York City looking to burn calories just from walking. From Downtown to Midtown, enjoy our journey! Be sure to share this video with a friend who needs to hear this!.Thanks for watching!.** BE THE FIRST TO KNOW **..SUBSCRIBE to this Channel to be the first to know when I drop more.TWITTER http://www.twitter.com/dlribeiroINSTAGRAM http://instagram.com/_dlribeiro../// COMMENT BELOW and tell me what you think about this video, 10,000 Step Challenge | How Many Calories can you Burn Walking? ///.–Please watch: 4 Daily Habits You NEED to Do .https://www.youtube.com/watch?v=TDif57FTsKw.
Video taken from the channel: Daniel Lewis
Also Check: Food No Sugar No Carbs
How Many Calories Are Burned Walking 10000 Steps
There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
You’ve probably heard that walking 10,000 steps a day is a great way to get in shape and lose weight.
But you might have a bunch of questions about this simple habit like:
- Why 10,000 steps?
- How many calories will I burn walking 10,000 steps a day?
- How many calories is this compared to other endurance activities
Unfortunately, the answers to these question are hardly straightforward. 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
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.
What You Will Learn
Does Running Burn More Calories Than Walking
Running burns about 70% more calories than walking, over the same time and distance.
When running both feet are off the ground at the same time, which requires a bigger thrust and more effort. This extra thrust results in you burning more calories.
Even when running at the same slow pace as walking youll burn more calories.
For example a 200 pound person walking at a casual pace for one hour will burn 333 calories. That same person running very slowly, at the same casual walking pace will burn 572 calories. Thats 239 calories more for the same hours exercise.
But you may not be in a position at the moment where you can run for all that time . In that case start by getting into a regular routine of walking.
If you want to progress from walking to running you can do this in stages. Start by combining walking with small periods of running.
Recommended Reading: Low Calorie Vs Low Carb
How Many Steps Should You Take A Day
The number of steps you should take each day varies from person to person and situation to situation. It is also contingent on a wide variety of factors, such as your age, gender and diet. However, it doesnt take much to reap the benefits of walking.
Studies have demonstrated that 4,400 steps a day significantly decreases your risk of getting chronic diseases such as obesity, heart disease, and stroke, Dr. Casusi tells Parade.com. Increasing to 8,000 steps a day resulted in a 51% reduction in having a chronic disease … and while these numbers may seem overwhelming , you can achieve this gradually. I usually advise my patients to start by finding out their average daily steps. From there, set a goal to add 500 or more steps weekly until the goal of 8,000 steps is met.
The Benefits Of Walking 10000 Steps A Day
You can find out more about walking 10,000 steps a day in my post:
The best advice is to find a distance you can achieve daily and make it a regular habit. Theres not much point in walking 10,000 steps one week then doing nothing for the rest of the year.
For some people, its better to take shorter, more intense walking breaks where you walk at a faster pace and burn more calories per mile.
The aim is to make exercise part of your daily routine and if thats just 20 minutes of fast-paced walking, its a start.
Exercising regularly is hugely beneficial for controlling your weight and staying healthy. If youre really overweight or havent exercised in years, walking is a terrific way to start improving your fitness.
Theres less impact on your joints than running, , and you dont need any special equipment just a pair of comfortable shoes or trainers.
As you get fitter you can choose to up the ante by taking up running or just increase your walking pace.
Don’t Miss: Small Slice Of Pizza Calories