CalculynQuick answer
10,000 steps at a moderate pace for a 160 lb person burns about 530 calories — roughly 5 miles of walking.
How it works
Calories per step depend on body weight and pace. A rough average is about 0.04–0.05 calories per step for a 160 lb person at a moderate pace — so 10,000 steps burns roughly 400–500 calories.
Formula
Calories ≈ Steps × per-step rate × (Weight ÷ 160 lb)
Assumptions & limitations
- 2,000 steps per mile
- Flat terrain
- Calorie rates scaled from a 160 lb reference
Formula and assumptions reviewed October 2026 by the Calculyn team. How we build our calculators
Frequently asked questions
Is 10,000 steps a day enough?
It's a solid activity goal. Studies show health benefits starting around 7,000–8,000 steps per day.
Do heavier people burn more?
Yes — moving more body weight takes more energy per step.