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How Many Calories Does 10,000 Steps Burn? Conversion Chart

Find out exactly how many calories 10,000 steps burns based on your height, stride length, and weight. See the step conversion table.

How Many Calories Does 10,000 Steps Burn? Step-to-Calorie Conversion Guide

For most people, 10,000 steps equals roughly 4 to 5 miles (6.5 to 8 km) and burns between 300 and 550 calories.

The variation comes down to body weight and stride length:

Heavier individuals expend more energy per step. Taller individuals have longer strides, meaning fewer steps per mile. Body Weight Calories Burned per 1,000 Steps Calories Burned per 10,000 Steps Equivalent Distance 120 lbs (54 kg) 30–35 kcal 300–350 kcal ~4.8 miles 150 lbs (68 kg) 38–42 kcal 380–420 kcal ~4.6 miles 180 lbs (82 kg) 45–50 kcal 450–500 kcal ~4.4 miles 210 lbs (95 kg) 52–58 kcal 520–580 kcal ~4.2 miles Hitting 10,000 steps daily is an easy way to boost Non-Exercise Activity Thermogenesis (NEAT) and burn an extra 2,500–3,500 calories per week—equivalent to nearly 1 pound of fat loss.

Calculate your exercise burn on our [EXERCISE CALORIE CALCULATOR] or plan daily energy targets on our [CALORIE DEFICIT CALCULATOR].

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