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How many calories does 10,000 steps burn?

For a 70 kg (154 lb) adult walking at a moderate 5 km/h with an average stride, roughly 250-300 kcal. A 100 kg walker doing the same 10,000 steps burns closer to 400 kcal. Body weight is the single biggest factor, which is why this calculator requires it.

Why do I have to enter my weight?

Calorie burn is proportional to body mass: the formula is MET x weight in kg x hours. A steps-only estimate silently assumes an average weight and can be off by 40% or more for lighter or heavier people, so we do not offer one.

What is a MET and which values do you use?

A MET (metabolic equivalent of task) expresses how hard an activity is relative to sitting still. We use the Compendium of Physical Activities values for walking: 2.0 for a slow stroll (~3.2 km/h), 3.5 for a moderate walk (~5 km/h) and 5.0 for a brisk walk (~6.4 km/h).

Does this include the calories I would burn anyway?

Yes. The MET formula gives gross energy expenditure, which includes your resting metabolism during the walk. That is how fitness trackers and most fitness apps report it. To get net calories burned above resting, subtract roughly 1 MET's worth of the same duration.

Does walking uphill or carrying weight change the result?

Yes, significantly. Walking up a moderate incline can raise the MET from 3.5 to 6 or higher, and carrying a heavy pack adds more. This calculator assumes level ground, so treat the number as a floor for hilly routes.