How many calories do you burn walking?
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
Steps to calories chart
- 2,000 steps ≈ 80–100 calories
- 5,000 steps ≈ 150–250 calories
- 7,500 steps ≈ 225–375 calories
- 10,000 steps ≈ 300–500 calories
- 15,000 steps ≈ 450–750 calories
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.
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 steps to burn 500 calories?
Around 10,000–13,000 steps for the average person, though it varies with body weight and intensity.
Does walking faster burn more calories?
Yes. A brisk pace raises your heart rate and burns more calories per step than a slow walk.