Question 1

How many calories does walking 10,000 steps burn?

Accepted Answer

Walking 10,000 steps burns approximately 400-500 calories for an average adult (70 kg). The exact amount varies based on your weight, walking speed, and terrain. A heavier person will burn more calories, while walking uphill significantly increases calorie burn.

Question 2

How many calories does walking 1 hour burn?

Accepted Answer

Walking for 1 hour typically burns 200-500 calories depending on your weight and pace. At a moderate pace (5 km/h), a 70 kg person burns about 280 calories. Walking briskly (6.5 km/h) or uphill can burn 400+ calories per hour.

Question 3

Does walking speed affect calories burned?

Accepted Answer

Yes, walking speed significantly affects calorie burn. Faster walking requires more energy and has a higher MET (Metabolic Equivalent of Task) value. Walking at 6.5 km/h burns about 40% more calories than walking at 4 km/h for the same duration.

Question 4

How much weight can I lose by walking?

Accepted Answer

To lose 1 kg of body fat, you need to burn approximately 7,700 calories. Walking 10,000 steps daily (about 500 calories) could help you lose roughly 0.5 kg per week, assuming your diet remains constant. Combining walking with proper nutrition yields best results.

Question 5

Is walking uphill better for burning calories?

Accepted Answer

Yes, walking uphill burns significantly more calories than flat terrain. A 10% incline can increase calorie burn by 50-80% compared to walking on flat ground. This is because your muscles work harder against gravity, increasing the exercise intensity.

Question 6

How many steps should I walk daily for weight loss?

Accepted Answer

For weight loss, aim for 10,000-12,000 steps per day, which is about 7-9 km. Research shows that 7,500-8,000 steps daily significantly reduces mortality risk. Start with your current level and gradually increase by 1,000-2,000 steps weekly.

Activity	MET Value
Slow walking (3 km/h)	2.0
Moderate walking (4.5 km/h)	3.3
Brisk walking (5.5 km/h)	3.5
Fast walking (6.5 km/h)	5.0
Walking uphill (10% grade)	6.3
Walking downhill (-10% grade)	3.0

Steps	Distance	Time	Calories
1,000	0.76 km	~9 min	~40 kcal
2,500	1.9 km	~23 min	~100 kcal
5,000	3.8 km	~45 min	~200 kcal
7,500	5.7 km	~68 min	~300 kcal
10,000	7.6 km	~90 min	~400 kcal
15,000	11.4 km	~135 min	~600 kcal

Calories Burned Walking Calculator

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Walking Calorie Burn Formula

Calories Burned by Steps

Health Benefits of Walking

Cardiovascular Health

Weight Management

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