(Image credit: Future)
While walking 10,000 steps a day has many benefits including helping you stay active and improving your mental health, can walking 10,000 steps help you burn calories and lose weight?
Once you know how many miles is 10,000 steps, you might well be wondering how many calories you'll burn by walking them, and whether or not that can help you lose weight. As with the question of mileage and distance, how many calories you burn while walking 10,000 steps, and any resulting weight, will be highly individual and depend on a range of factors.
There are rough estimates, but there's also plenty of tech in the market to help you track exactly how many calories you're burning not just while you walk, but throughout your entire day.
You can use many of the best smartwatches or fitness trackers on the market to determine a rough estimate of your calorie burn while walking 10,000 steps, but the bigger question of whether walking that distance will help you lose weight will depend on your other lifestyle choices, notably your diet.
So how many calories does walking 10,000 steps burn? How can you accurately measure that number for yourself? And how can walking 10,000 steps help you lose weight? Here’s what you need to know.
How many calories can you burn walking 10,000 steps?
There is a hilariously wide range of estimates when it comes to how many calories you can burn walking 10,000 steps. A quick Google search will tell you that “most people” burn 30-40 calories walking 1,000 steps, or 300-400 over 10,000 steps. However, several significant personal factors will determine how many calories you burn while walking 10,000 steps.
One such factor is weight. Burning calories is all about expending energy, so the heavier you are, the more calories you burn moving around. One 2013 study revealed that “a higher weight implicates higher movement costs” when it comes to exercise. In the same year, another study revealed that activity energy expenditure (AEE) is dependent “not only on physical activity, but also on the weight of the body displaced during movements.
How to track your calories burned while walking 10,000 steps
(Image credit: Future)
Figuring out how many calories you burn while walking 10,000 steps is unlikely to be an exact science: the figure will probably change every day. But you can get a pretty good estimate by doing a quick test walk and recording your activity with a phone, watch, or fitness tracker. If you want a decent reading, we’d recommend one of the best smartwatches on the market, such as the Apple Watch Series 10 or the Google Pixel Watch 3. These are great all-around devices with solid fitness tracking built in. If you want something more specialized, you could try one of the best fitness trackers out there, such as the Fitbit Luxe, or even the Samsung Galaxy Ring. There’s also the acclaimed Whoop 4.0. Essentially, there’s something for every budget. Crucially, though, where figuring out the distance required to walk 10,000 steps is quite rudimentary, calculating your calories burned requires more precise equipment.
Many of these wearables will track your daily calories burned, as well as specific measurements for exercise. As such, you can simply pop one on and do a quick walk to get a feel for how many calories you burn on the go. I recorded a 1-mile walk on my Apple Watch (2,018 steps) and
clocked 130 calories burned (if there are two calorie readings, you'll want the Active Calories number). That means that if I walk 10,000 steps, I’ll probably burn around 650 calories. My walk was done at a steady pace over relatively flat ground, just to give me a better benchmark.
clocked 130 calories burned (if there are two calorie readings, you'll want the Active Calories number). That means that if I walk 10,000 steps, I’ll probably burn around 650 calories. My walk was done at a steady pace over relatively flat ground, just to give me a better benchmark.
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