Walking 10,000 steps a day is one of the easiest ways to stay fit and active, improve mood and overall well-being, and combat some of the stresses and strains of daily life. However, while the benefits of walking (both expected and unexpected) are well documented, there is one area where the impact of walking 10,000 steps remains more nebulous. Can it help you lose weight?
As with the question of how many miles are 10,000 steps? Trying to calculate how many calories you can burn while walking 10,000 steps is a highly individualized exercise. That's because, even more than distance, the number of calories you burn walking 10,000 steps depends on a wide range of personal factors.
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 choices. of lifestyle. especially your diet.
So how many calories do you burn walking 10,000 steps? 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 by walking 10,000 steps?
There is an incredibly wide range of estimates as to how many calories you can burn by walking 10,000 steps. A quick Google search will tell you that “most people” burn between 30 and 40 calories walking 1,000 steps, or between 300 and 400 over 10,000 steps. However, several important personal factors will determine the number of calories you burn when walking 10,000 steps.
One of those factors is weight. Burning calories is all about expending energy, so the heavier you are, the more calories you'll burn by moving. A 2013 study revealed that “greater weight means greater movement costs” when it comes to exercise. In the same year, another study revealed that activity energy expenditure (AEE) depends “not only on physical activity, but also on the weight of the body displaced during movements.” I'm considerably taller and heavier than my wife, so if we both walk the same distance, I typically burn many more calories than she does. However, that figure is proportional to our total weight, so the difference from my total body mass is less pronounced.
There are also some genetic factors when it comes to how many calories you burn exercising, but weight is the biggest differentiating factor.
Distance is only half the battle.
Personal traits aside, other factors will determine how many calories you'll burn walking 10,000 steps. The more intense the activity you do, the more calories you will burn while doing it. That means walking 10,000 steps leisurely on flat ground will burn fewer calories than walking 10,000 steps more vigorously uphill or climbing stairs. As such, how quickly you walk your 10,000 steps and the terrain you walk on will have an impact on calories burned.
With so many different variables, trying to calculate how many calories you will burn while walking 10,000 steps can be a little daunting. Fortunately, there is a lot of technology that helps make this as easy as possible.
How to Track Calories Burned Walking 10,000 Steps
Calculating how many calories are burned by 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 brisk test walk and recording your activity with a phone, watch, or fitness tracker. If you want a decent read, we recommend one of the best smartwatches on the market, like 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 can try one of the best fitness trackers out there, like the Fitbit Luxe or even the Samsung Galaxy Ring. There is also the acclaimed Whoop 4.0. Basically, there is something for every budget. Most importantly, however, calculating the distance needed to walk 10,000 steps is fairly rudimentary, calculating calories burned requires more precise equipment.
Many of these wearable devices will track daily calories burned, as well as specific measures for exercise. As such, you can simply put one on and go for a brisk walk to get an idea of how many calories you burn while traveling. I recorded a 1 mile walk on my Apple Watch (2018 steps) and logged 130 calories burned (if there are two calorie readings, you'll want the active calories number). That means if I walk 10,000 steps, I'll probably burn about 650 calories. I did my walk at a steady pace on relatively flat terrain, just to have a better reference.
Can you lose weight by walking 10,000 steps?
The short answer is yes, but the more complicated answer is that it depends. Numerous studies show that walking 10,000 steps a day can result in weight loss, including these from 2006, 2017and 2018. However, the latter two also include the key to unlocking weight loss by walking 10,000 steps a day. That is, you must control your diet at the same time. Walking 10,000 steps a day certainly won't make you gain weight, and if you don't make any other lifestyle changes, you may start to see some results. But weight loss depends largely on maintaining a calorie deficit, eating fewer calories than your body needs to stay at your current weight. Even if you walk 20,000 steps a day, you won't be able to overcome excess calories or overeating.
If you're serious about using 10,000 steps to lose weight, it's worth calculating your basal metabolic rate (BMR) using a smart scale or online calculator (you'll need to know your weight and height).
Your BMR is simply the number of calories your body needs to continue existing at your current weight, and it's the key figure to keep in mind if you're trying to lose weight.
As an example, my BMR is about 2150 calories. If I walk 10,000 steps a day and burn about 650 calories, I have about 2,800 calories “in the bank.” If I consistently eat fewer calories per day, I will lose weight. If I eat exactly that amount, my body weight will not change. If I eat more than that, I will still gain weight.
If you start seeing weight loss results by walking 10,000 steps and counting calories, be sure to recalculate your BMR periodically as it will reduce as you lose weight.
How to increase calories burned by walking 10,000 steps
If you're trying to lose weight by walking 10,000 steps, there are a few things you can do to increase the number of calories you burn while doing it.
- Walk faster: the more intense your exercise, the more calories you will burn
- Climb a hill or stairs; For the same reason, adding resistance to your walk will help you burn calories.
feel the burn
There you have it, as you can see, there is no one-size-fits-all formula when it comes to how many calories you burn by walking 10,000 steps. Much will depend on your physical constitution, as well as the intensity with which you face those kilometers. The best way to track calories burned by walking is with a smartwatch or fitness tracker, but remember: if you're not doing the work behind the scenes and in the kitchen, walking 10,000 steps will only take you so far. when it comes to weight loss.