How many calories per 1,000 steps?

About 30–55 calories per 1,000 steps: roughly 35 for a 70 kg adult, 30 at 55 kg and 55 at 100 kg.

How many calories do you burn walking?

Q: How many calories does 10,000 steps burn?

For most people, roughly 300–500 calories, depending on body weight and walking pace.

Q: How many steps to burn 500 calories?

About 13,500 steps for a 70 kg person; 9,500 to 17,000 depending on body weight.

By Hiko Studio · Walking & health guides · Updated 3 October 2026

As a rule of thumb, you burn about 30–50 calories per 1,000 steps, so 10,000 steps burns roughly 300–500 calories for most people. Heavier bodies and faster paces burn more. Here's how to estimate your own numbers.

~40

calories per 1,000 steps*

300–500

calories in 10,000 steps

~2,500

steps to burn 100 kcal

*For a ~70 kg / 155 lb adult at a moderate pace.

Calories per 1,000 steps

1,000 steps burn about 35 calories for a 70 kg (154 lb) person walking at a moderate pace: around 30 calories at 55 kg and 55 calories at 100 kg. Every extra 1,000 steps adds the same amount again, so 5,000 steps is roughly 185 calories and 15,000 steps about 555 for that same person.

Steps to calories chart by body weight

Calories burned walking at a moderate pace (about 5 km/h / 3 mph), from 100 to 30,000 steps. Find your weight column and read down.

Steps	55 kg / 121 lb	70 kg / 154 lb	85 kg / 187 lb	100 kg / 220 lb
100 steps	2.9	3.7	4.5	5.3
500 steps	15	19	23	27
1,000 steps	30	35	45	55
2,000 steps	60	75	90	105
3,000 steps	85	110	135	160
4,000 steps	115	150	180	210
5,000 steps	145	185	225	265
6,000 steps	175	225	270	320
7,000 steps	205	260	315	370
8,000 steps	235	295	360	425
10,000 steps	290	370	450	530
12,000 steps	350	445	540	635
13,000 steps	380	480	585	690
15,000 steps	435	555	675	795
20,000 steps	585	740	900	1,060
25,000 steps	730	930	1,125	1,325
30,000 steps	875	1,115	1,350	1,590

Values in kcal, estimated as body weight (kg) × 0.00053 kcal per step. Brisk walking and hills push these numbers up; a slow stroll brings them down. Looking for the other direction? See how many steps to burn 500 calories (and 100, 300 or 1,000).

Want your exact number? Use the free steps to calories calculator: enter your steps and weight and get calories, km and miles instantly.

What changes how many calories you burn

Body weight: the more you weigh, the more energy each step costs.
Pace: a brisk walk burns noticeably more than a slow stroll.
Terrain: hills and uneven ground increase the burn.
Fitness level: as you get fitter, the same walk burns slightly fewer calories.

Want to use this for weight loss? See walking to lose weight for how to turn a daily calorie burn into results.

See your steps add up every day

StepJourney counts your steps and turns them into distance and progress on a real route — so every calorie you burn moves you toward a destination.

Get it onGoogle Play

Frequently asked questions

How many calories does 10,000 steps burn?

Roughly 300–500 calories for most people, depending on your weight and pace.

How many calories does 15,000 steps burn?

About 555 calories for a 70 kg person, between 435 (55 kg) and 795 (100 kg).

How many steps to burn 500 calories?

About 13,500 steps for a 70 kg person, from 9,500 to 17,000 depending on body weight. Full chart by calorie target.

Does walking faster burn more calories?

Yes. A brisk pace raises your heart rate and burns more calories per step than a slow walk.

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