Steps and Calorie Burn
Calories burned from walking depends on weight, pace, and terrain. On average, walking burns 0.04-0.05 calories per step for a 70kg person. 10,000 steps typically burns 300-500 calories. Heavier people burn more; lighter people burn less.
Factors Affecting Calorie Burn
Weight: Heavier people burn more calories per step
Pace: Faster walking burns more per step and per minute
Terrain: Hills and uneven ground increase burn by 20-50%
Age: Older adults may burn slightly fewer calories
Fitness: Less fit individuals burn more at same pace (less efficient)
Maximizing Calorie Burn
Increase pace to brisk (100-120 steps/min). Add inclines or stairs. Use walking poles for upper body engagement. Add weighted vest (start with 5-10% body weight). Interval walking: alternate fast and moderate pace. Maintain good posture and arm swing.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
About 10,000-15,000 steps for average person, depending on weight and pace.
Yes, stairs burn about 2-3x more calories than walking on flat ground.
If using TDEE with activity multiplier, steps are already included. Don't double-count.
It helps create calorie deficit, but diet is more important. Combine both for best results.
Rough estimates, often ±20-30% off. Use as general guide, not exact measurement.