Steps to calories
10,000 steps at 3 mph uses about 405 calories for a 160 lb adult. Find your steps and weight below.
Total calories: what your body uses in that time, including what it uses at rest.
Adults
| Steps | 120 lb (54 kg) | 160 lb (73 kg) | 200 lb (91 kg) | 240 lb (109 kg) |
|---|---|---|---|---|
| 2,000 | 60 | 80 | 100 | 120 |
| 4,000 | 120 | 160 | 200 | 240 |
| 6,000 | 180 | 240 | 305 | 365 |
| 8,000 | 240 | 325 | 405 | 485 |
| 10,000 | 305 | 405 | 505 | 605 |
| 12,000 | 365 | 485 | 605 | 725 |
| 15,000 | 455 | 605 | 755 | 910 |
| 20,000 | 605 | 805 | 1,010 | 1,210 |
Adults 60 and over
| Steps | 120 lb (54 kg) | 160 lb (73 kg) | 200 lb (91 kg) | 240 lb (109 kg) |
|---|---|---|---|---|
| 2,000 | 70 | 90 | 115 | 135 |
| 4,000 | 135 | 180 | 230 | 275 |
| 6,000 | 205 | 275 | 340 | 410 |
| 8,000 | 275 | 365 | 455 | 545 |
| 10,000 | 340 | 455 | 570 | 685 |
| 12,000 | 410 | 545 | 685 | 820 |
| 15,000 | 515 | 685 | 855 | 1,025 |
| 20,000 | 685 | 910 | 1,140 | 1,370 |
These are estimates for groups of people, with steps counted on a treadmill. Your own numbers depend on your body, stride, ground and pace.
From the CADENCE-Adults studies and the 2024 Compendium of Physical Activities. How we work it out
More walking numbers
- Walking calculator
- Steps to miles
- Miles to steps
- How many steps in a mile?
- Walking speed
- Calories burned walking
- How we work out the walking numbers
Made by fitvee from published research. General information, not medical advice.
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