How many calories do 10,000 steps burn?

With an average stride, 10,000 steps are about 7.5 km, roughly 1.5 hours at a normal pace. At 70 kg that is about 370 kcal total energy, of which about 270 kcal on top of your resting metabolism.

Why does my watch show fewer calories than the table?

The table shows the hour's total energy: resting metabolism plus movement. Many watches show only active calories during a workout – about one MET less, so roughly a quarter less for normal walking.

Does walking burn less than jogging?

Per hour, clearly: normal walking is 3.8 MET, jogging at 10 km/h 9.3 MET. Per kilometre the gap is smaller – about 20 % in favour of running – because walking takes longer for the same distance.

Calories burned by sportCalories burned

Calories burned walking

By Thomas Freimoser · Updated: October 26, 2026

Walking is the underrated sport: little per hour, but almost anyone can keep it up for a very long time. Pace matters more than distance.

Short answer

At 70 kg you burn about 250 kcal per hour walking at a normal pace (4.5–5.5 km/h), about 195 kcal at an easy 4 km/h and about 360 kcal very briskly (6.4–7.1 km/h).

kcal per hour by pace and body weight

Pace / variant	55 kg	70 kg	85 kg	100 kg
easy, 4 km/h3 MET · Code 17170	175	195	220	240
normal, 4.5–5.5 km/h3.8 MET · Code 17190	220	250	275	305
brisk, 5.6–6.3 km/h4.8 MET · Code 17200	280	315	350	385
very brisk, 6.4–7.1 km/h5.5 MET · Code 17220	320	360	400	440

Example person: 35 years, 172 cm · total energy including resting metabolism · rounded to 5 kcal · MET values: Compendium 2024.

Calculate for your bodyHeight, age and sex shift the values by up to 20 %.

What raises the burn

Pace beats duration: from 4 to almost 7 km/h the burn per hour rises by about 83 %.
Inclines count: hiking hilly terrain with a daypack is 7.8 MET in the Compendium – more than twice an easy walk (3.0 MET).
Longer, not harder: walking is easy on joints and circulation and can be spread over many hours with breaks. That is why it is the base of a 24-hour challenge.

Frequently asked questions

How many calories do 10,000 steps burn?: With an average stride, 10,000 steps are about 7.5 km, roughly 1.5 hours at a normal pace. At 70 kg that is about 370 kcal total energy, of which about 270 kcal on top of your resting metabolism.
Why does my watch show fewer calories than the table?: The table shows the hour's total energy: resting metabolism plus movement. Many watches show only active calories during a workout – about one MET less, so roughly a quarter less for normal walking.
Does walking burn less than jogging?: Per hour, clearly: normal walking is 3.8 MET, jogging at 10 km/h 9.3 MET. Per kilometre the gap is smaller – about 20 % in favour of running – because walking takes longer for the same distance.

In comparison

Similar burn at 70 kg, from the calmest to the most intense variant:

Nordic walking280–345 kcal/h
Strength training230–390 kcal/h
Walking195–360 kcal/h
Yoga150–260 kcal/h

And for the 10K Burn Challenge?

With walking alone it would take 4 hours to burn 1,000 kcal. The planner shows how a whole day of 5,000 to 10,000 kcal comes together.

Build a day in the planner

Link to this page from your website

For blogs, club websites or forums – just paste this code:

<a href="https://10kburn.com/en/kalorienverbrauch/gehen">Calories burned walking – 10K Burn Challenge</a>

For healthy, trained adults only. Burning 10,000 kcal in a day is extreme. Drink, eat, rest – and stop immediately at any warning sign. Safety & methodology