Calories in 10000 Steps – Easy Tables

Written by Noleen Arendse

You can burn 200 – 500 calories in 10000 steps depending on your height and weight. Use our easy tables to work out an approximate number of calories burned in 10000 steps for your height and weight. 

We used our steps to calories calculator plus healthy BMI ranges to work out the average calories burned in 10000 steps for men and women. Find out the best way to lose weight while walking 10000 steps plus tips to add more steps into your daily activities. 

calories in 10000 steps

Table Contents

Calories in 10000 steps for women

The number of calories burned in 10000 steps walking for women is approximately 200 – 400 calories depending on your height and weight.

To work out how many calories burned in 10000 steps for your height and weight, use our steps to calories calculator. 

The tables below are based on the average height range for US women and men, with a healthy BMI.

Calories burned in 10000 steps for women (imperial)


Height range (feet)

Weight range (pounds)

Calories burned in 10,000 steps

4’10” – 5’0″

91 – 123

192 – 269

5’1″ – 5’3″

100 – 135

222 – 310

5’4″ – 5’6″

110 – 148

256 – 355

5’7″ – 5’9″

121 – 162

322 – 407

5’10” – 6’0″

132 – 177

336 – 464


Calories burned in 10000 steps for women (metric)


Height range (centimeters)

Weight range (kilograms)

Calories burned in 10,000 steps

150 – 155

45 – 60

213 – 294

155 – 160

47 – 64

230 – 323

160 – 165

51 – 68

258 – 354

165 – 170

55 – 71

287 – 381

170 – 175

57 – 76

306 – 420


Depending on your height and weight, you'll burn about 200 - 400 calories in 10000 steps.

Calories in 10000 steps for men

How many calories does 10000 steps burn for men? Between 200 – 500 calories depending on your height and weight. The heavier or taller you are, the more calories burned. 

Our steps to calories calculator will give you a closer approximation depending on your weight and height. 

Calories burned in 10000 steps for men (imperial)

Height range (feet)

Weight range (pounds)

Calories burned in 10,000 steps

5’0″ – 5’2″

97 – 131

212 – 296

5’3″ – 5’5″

107 – 144

245 – 341

5’6″ – 5’8″

118 – 158

283 – 391

5’9″ – 5’11”

128 – 172

321 – 444

6’0″ – 6’2″

140 – 186

367 – 501

6’3″ – 6’5″

152 – 197

415 – 552

Calories burned in 10000 steps for men (metric)


Height range (centimeters)

Weight range (kilograms)

Calories burned in 10,000 steps

155 – 160

47 – 67

230 – 339

160 – 165

51 – 67

258 – 349

165 – 170

55 – 72

287 – 387

170 – 175

58 – 76

311 – 420

175 – 180

61 – 81

337 – 461

180 – 185

65 – 85

370 – 497


Depending on height and weight, the average man can burn between 200 - 500 calories per 10000 steps walking.

How far is 10000 steps?

Ten thousand steps is approximately 4.5 miles or 7.2 km. However, this does depend on your height and step length.

A woman who is 5′ 4″ will take about 2315 steps in a mile. For the same woman, 10000 steps will be 4.3 miles (6.9 km). Depending on her weight, she can burn between 256 – 355 calories.

An average height man of 5′ 9″ will walk about 2211 steps in a mile which equates to about 4.5 miles or 7.2km for 10000 steps. The calories burned in 10000 steps here would be between 415 – 552 calories.

How long to walk 10000 steps?

How long to walk 10000 steps once more depends on your step length and walking speed. 

As rough estimate, a mile consists of approximately 2,000 steps, which means that 10,000 steps would be about 5 miles.

To work out the time it takes to walk 10,000 steps, multiply the time it takes you to complete 1 mile by 5. For example, if you maintain a brisk pace of 4 miles per hour, it would take approximately one hour and 15 minutes to complete 10,000 steps.  

Why 10000 steps?

Achieving 10,000 steps a day is often recommended as a guideline for physical activity as it’s in line with the general activity guideline of a least 150 minutes of moderate-intensity exercise per week.  

The magic number 10,000 steps originated from a marketing campaign in Japan in the mid-1960s. The campaign promoted the use of pedometers, and the Japanese word for “10,000 steps” roughly translates to “manpo-kei.” Since then, the concept of 10,000 steps has gained popularity as a measurable goal for daily physical activity. 

Although attainable, walking 10,000 steps can be a challenging goal for some. Afterall, not everyone has a full hour and a bit every day for exercise. However, even 5000 steps will be better for you than no exercise. 

The important thing to remember is to be more active in your daily life. Even if you can’t hit the full 10000, start out slowly by setting an attainable goal for your fitness level and lifestyle. 

Ultimately, the goal of 10,000 steps serves as a helpful guideline to encourage regular physical activity and promote an active lifestyle. It’s a practical way to increase daily movement and contribute to overall health and well-being.

10000 steps came from a Japanese marketing campaign that advertised pedometers. However, it's a good goal to aim to achieve.

Can you lose weight walking 10000 steps a day?

Yes, walking 10,000 steps every day can help you lose weight and it will certainly improve your health. 

However, it’s important to remember that you can’t walk off a bad diet. The most effective way to lose weight is to eat a healthy balanced diet that reduces your calories by 500 calories a day. Any exercise over and above that will increase your calorie deficit which will help you lose weight. 


Can 10,000 steps burn belly fat?

Walking 10,000 steps a day can help reduce overall body fat, including belly fat. When you engage in physical activity like walking, your body burns calories, and over time, it can lead to a calorie deficit. This deficit can result in weight loss and a reduction in body fat, including the fat stored around the belly. 

Regular walking, along with a balanced and healthy diet, can lead to sustainable weight loss and contribute to a reduction in belly fat over time.  

Additionally, add strength training exercises that target the abs to help tone and strengthen the area. This will further enhance the appearance of a flatter stomach.

Walking 10000 steps a day can help you lose weight by burning extra calories. While you can't spot reduce, if you follow a healthy diet you can lose weight in stubborn areas such as the belly and thighs.

Can walking 10,000 steps daily help you reach your goal weight?

Yes, walking 10000 steps daily can be a great addition to your weight loss program and can help you reach your goal weight. 

Along with burning extra calories, walking 10000 steps can also improve your fitness and health. For best results, walking should be done in conjunction with a healthy diet and strength exercises. 

One of the best apps to help you achieve your goal weight is Joggo. Joggo is a running weight loss app but it’s also suitable for walkers. Not only will it provide you with a customized exercise program (walking and strength exercises) but it will also give you a personalized meal plan plus recipes. 

Watch Rhayne’s story below on how Joggo helped her improve her health and lose 7Ibs in 3 months.

Walking 10000 steps can help you achieve your weight loss goals. For best results, add a healthy eating plan and strengthening exercises.

Why am I not losing weight walking 10,000 steps a day?

There can be a number of factors that can be preventing you from losing weight when walking 10000 steps a day. If you suspect you have an underlying health condition, then it’s best to check in with your healthcare practitioner. 

Here are a few reasons why you might not be losing weight while walking 10000 steps. 

Your diet: Weight loss generally occurs when you burn more calories than you consume. A healthy calorie deficit is 500 calories a day. If your diet is unhealthy and high in calories, you won’t lose weight. 

Intensity and duration: If you are walking slowly, you might not be burning enough calories to help you lose weight. Try to increase the intensity of your walk or the duration if you can’t walk quickly.

Muscle mass: Walking primarily targets your cardiovascular system and is a low-impact exercise. While it can help improve overall health and endurance, it won’t build that much muscle mass. Building muscle through strength training can increase your metabolism which will increase how many calories you burn doing nothing.

Overall lifestyle: Weight loss is also dependent on other lifestyle factors. Stress levels, sleep quality, hydration, and other habits can influence your weight loss progress. Evaluate your overall lifestyle and ensure you are incorporating healthy habits beyond just walking.

Individual differences: Each person is unique, and weight loss results can vary. Factors such as genetics, hormones, metabolism, and underlying health conditions can influence your weight loss progress. 

Losing weight and keeping it off is a change in lifestyle. Focus on improving your health and building healthy habits, instead of solely relying on the scale. 

There could be a number of underlying factors that can be preventing you from losing weight. A key factor is your diet. If you are consuming more calories than you burn, you won't lose weight.

Is walking 10000 steps safe?

Walking 10,000 steps per day is generally considered safe as long as there aren’t any underlying health conditions that may restrict physical activity. Walking is a low-impact form of exercise that offers many health benefits, including improved cardiovascular health, weight management, enhanced mood, and increased overall fitness.

However, it’s important to listen to your body. Gradually increase your walking distance and intensity if you’re not used to regular physical activity. If you have any concerns about your health, it’s always a good to consult with a healthcare professional before starting a new exercise routine.

Here are a few tips to for a safe walking routine:

Get a good pair of walking or running shoes: Choose comfortable and supportive shoes that fit well and provide proper cushioning.

Warm up and cool down: Before starting your walk, spend a few minutes doing some light stretching exercises to warm up your muscles and walk slowly for the first few minutes. Afterward, cool down with a few gentle stretches.

Stay hydrated: Drink plenty of water before, during, and after your walk, especially on hot or humid days.

Pay attention to your body: If you experience any pain, discomfort, or unusual symptoms during your walk, listen to your body and take a break if needed. If symptoms persist or worsen, consult a healthcare professional.

Be mindful of your surroundings: Pay attention to your surroundings while walking, especially if you’re walking outside. Be aware of traffic, uneven surfaces, and any potential hazards. Avoid walking in unsafe areas and, if possible, walk with a friend.

Start your walking routine gradually and build up to 10000 steps to avoid fatigue and injury. 

Generally walking 10000 steps is a safe activity for most individuals. If you have an underlying health condition, consult with your health practitioner before starting a new exercise program.

How to get 10000 steps a day

Here are a few tips to help you achieve 10000 steps in a day. Remember, you don’t have to achieve them all in one go, it’s the daily step count that matters. 

Use a fitness device such as a watch or even your phone: Wear a fitness device or use your phone to accurately track your steps throughout the day. This will help you monitor your progress and motivate you to achieve your daily goal.

Take regular walks: Add regular short walks into your daily routine. You can go for a brisk walk in the morning, during your lunch break, or in the evening. If possible, take the stairs instead of the elevator and choose to walk instead of driving for short distances.

Break it down: Break your step goal into smaller achievable chunks. For example, aim to walk 2,000 steps in the morning, 3,000 steps during your lunch break, and 5,000 steps in the evening. This makes the goal feel more manageable and keeps you motivated throughout the day.

Walk during phone calls: Take advantage of phone calls by walking around while you talk. This can be done indoors or outdoors, depending on your preference. It’s a simple way to add extra steps to your daily total. 

Explore new routes: Make your walks more enjoyable by exploring new routes or walking in different environments. This can include parks, nature trails, or even walking in your neighborhood. Changing scenery can make walking more interesting and keep you motivated.

Add walking into your daily activities: Look for opportunities to incorporate walking into your daily activities. For example, park your car farther away from your destination, walk to the grocery store instead of using a car, or take a walk around the block after meals.

Join a walking group or challenge: Joining a walking group or participating in a step challenge with friends or family can provide accountability and motivation. It can also make walking more social and enjoyable.

Set reminders: Use reminders or alarms on your phone or watch to remind you to get up and move throughout the day. Set specific times for short walks or stretching breaks to help you accumulate steps.

Invest in a walking pad: A walking pad is a like a flat treadmill that fits underneath your standing desk or under a couch. It’s a great way to add more steps into your daily life without losing out on work or family time. Walking pads are also small enough to put in front of the TV so you can catch up on the latest series while being active. 

You can easily reach up to 10000 steps a day if you break up your session into smaller walks, add more walking into your daily activities, join a walking group or even invest in a walking pad.


It takes about 6000 – 7000 steps to burn 200 calories depending on your height and weight. 

Yes 10000 steps is enough exercise according to national guidelines of 150 minutes of moderate exercise a week. Add strengthening exercises to build muscle as well. 

You’ll need to walk about 8km to burn 400 calories.

Yes, if you eat a healthy diet then walking 4km can help you lose weight gradually. To lose burn more calories, increase the intensity or the duration. 

The best way is to reduce the number of calories you consume by 500 calories. Any exercise on top of that will help you lose more weight. 

Overall Summary

  • You can burn between 200 – 500 calories in 10000 steps depending on your height and weight
  • Walking 10000 steps can help you lose weight if your diet is healthy
  • Start by walking shorter distances and gradually building up to the 10k steps goal