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How Many Calories Does Walking 10000 Steps Burn?

If you asked me anytime prior to 2020 how many calories does walking 10000 steps burn, I probably would have said, um probably close to zero!?  I have no idea!  What kind of question is that!?

Well, the truth is, and I’ve learned in this past year alone that walking 10,000 steps burns a lot more than I thought.

I also learned just how incredibly powerful doing this daily actually is for your health, but ALSO for the extra weight you may be carrying around on your body.  This has been a game-changer, and of all the activities I do, I make sure to get 10,000 steps in each day.

Doing this, combined with  hitting my calorie and protein requirements each day, and following a very powerful workout routine is why I went from weighing 153 pounds just a few months ago, to 141 pounds.  And what’s crazy is I wasn’t trying to “lose weight”.  I was trying to get lean and toned.

I’ve lost weight before and gained the weight back multiple times, but my body always looked “soft” and I guess you could call it a “skinny fat” body.  I’ve never really been overweight.  But today, I’m really happy with the progress I’m making and a HUGE reason for it is the 10000 daily steps.

BTW, these steps include walking around your house, walking to your car, roaming through a grocery store, and any other activities that require taking steps.  But let me answer your question now.


Your Personal 10000 Step Calorie Burn Calculation

On average, walking 10,000 steps burns about 400 – 500 calories.  Now that number is a rough estimate of how many calories it burns.  Let’s do some math here to find out exactly how many calories YOU will burn walking 10,000 steps.

10,000 steps is about 5 miles.

5 miles = 8 kilometers

Now, If you want an exact number of how many calories you’ll burn walking 10,000 steps, do this.

Take your weight in kg, and multiply it by 8.

For instance, I weigh 141 lbs (as of this writing).  141 lbs = 64 kg.

So, the math for me is 64 x 8 = 512.

So, I burn 512 calories when I walk 10,000 steps.

Now, go ahead and do that calculation yourself.  Find out how much you weigh in kilograms.

Here’s a lb to kg converter.

Take your answer and multiply it by 8.  That is how many calories you’ll burn walking 10,000 steps.


Fat Melts Off Your Body Like Magic

I say “magic” for a reason.  It’s one of those things that you do every day anyway, right?  So it’s hard to believe that something you’re already doing can get you to start looking a lot leaner and get you into much better shape.

The only difference is that now you actually need to make a conscious effort to hit a certain number each day.  I guarantee you that if you’re trying to lose weight, and you combine this with eating at a calorie deficit appropriate for you, you’ll start to notice some crazy positive things happening to your body, seemingly with very little effort.


Why Does It Seem So Easy?

I know this seems so easy, and it’s because it really is incredibly simple.  I mean, we’re walking all the time anyway, and remember what I mentioned above.

These 10,000 steps include walking to your car, walking around your house, and roaming through the grocery store, etc…what helps me stay on track with hitting my 10000 steps daily is having an app on my phone that tracks my steps.  I just leave my phone in my pocket while walking.

I’ll definitely have to write another article on these apps, cause they are game-changers, not just with tracking steps, but ALSO tracking calories.  But what I personally use is the free phone app MyNetDiary.

I hear a lot of people use MyFitnessPal and I don’t know which one is better, but I’m most familiar with MyNetDiary.  I’m sure either one works just fine.  Just make sure it’s tracking your daily steps.  I’m almost positive a FitBit does the same thing.  I don’t have one though.

I also recently installed an app called Sweatcoin, and I leave it on at the same time with MyNetDiary because you earn points for your steps that you can redeem for clothing, electronics, gift cards, and more.  You can learn about Sweatcoin here if you like.


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.

You’ll become majorly discouraged when you feel all your hard work is in vain.  It’s happened to me.  The REAL key to losing weight is by eating properly.

It’s NOT hard to do, and you don’t have to follow any crazy diets.  In fact, I’m 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.

I’m taking care of my grandma today, and my mom’s in Michigan at our family’s 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.  It’s the simplest eating routine I’ve ever followed.


Final Thoughts On Walking 10,000 Steps

So, how many calories does walking 10000 steps burn?  Just do the calculation above for your own weight and you’ll find out exactly how many calories you’ll burn doing this.  It takes me about an hour and a half to walk 10,000 steps.

I do it at least 6 days a week, and my body has slowly but surely gotten much leaner and more defined in just a few months.  I walk about 45 minutes in the morning, and then another 45 minutes later in the day.  Sometimes I split up my walks into 3 times.  I have a dog and we’ll go on a few different adventures per day.

I’m happy with the progress I’ve made so far, and all I’ve really done is follow a simple workout plan 3 days a week, a lenient and fun eating routine, and I walk 10,000 steps per day.  There’s not much more to it.

I incorporate intermittent fasting into my diet, which makes eating SO much more enjoyable than it ever was.  Some people don’t really understand just how simple intermittent fasting is, and how much more fun it actually makes eating your meals.

I hope you’ve learned a bit about the calories you can expect to burn walking 10000 steps.  Please let me know if you have any questions or comments!  I’d love to hear from you!

4 thoughts on “How Many Calories Does Walking 10000 Steps Burn?”

  1. Wow! It’s amazing seeing how many calories one can burn by walking 10,000 steps. I think this alone would help a long way in losing weight as burning 512 calories daily is a really good start. This is definitely going to motivate my sister to walk at least 10,000 steps everyday. I think I too will join the trend because there’s no harm in burning calories. Thanks for sharing 

    1. Hi Fay – thank you for the comment and I really do hope you share this information with your sister.  I really love to see people hit their fitness goals, whatever they are.  10,000 steps a day, combined with proper nutrition is an amazing combination that can truly take weight loss and fat burning to another level.

  2. WOW… I must say that I have learned a lot from this article and i love the math that you added into it. I can see that just doing something as little as that seems to burn a lot more than I thought to myself that it did! I honestly never even thought of it but when I read the title of this article, my anticipation of the answer was a lot lower than the reality. Thank you so much for this article and for the info you’ve provided

    1. Hey Misael thank you for the comment!  Yes, it really was mindblowing to me too when I found out how many calories you can burn walking 10,000 steps.  And then when you start to actually implement it, it’s also very simple and easy to do.  When it’s combined with the nutrition tips on this site, in less than a month, you’ll notice major changes happening in your fitness levels.  It’s pretty awesome!  So glad you took something valuable away from this article!

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