On average, you’ll burn 29-38 calories (kcal) by walking 1000 steps at a brisk pace. This depends on your weight, gender, height, and age. The range mentioned above refers to the calories burned by males (38 kcal) and females (29 kcal) of average weight and height.
For better estimates of the energy expended from walking 1000 steps, refer to the tables below.
Men: (Scroll down for women)
| Weight | Walking pace | Calories burned walking 1000 steps |
|---|---|---|
| 50 kg (110 lb.) | 2.5 mph (4 km/h) | 31 |
| 3.5 mph (5.6 km/h) | 32 | |
| 4.5 mph (7.2 km/h) | 41 | |
| 55 kg (121 lb.) | 2.5 mph (4 km/h) | 33 |
| 3.5 mph (5.6 km/h) | 34 | |
| 4.5 mph (7.2 km/h) | 43 | |
| 60 kg (132 lb.) | 2.5 mph (4 km/h) | 34 |
| 3.5 mph (5.6 km/h) | 35 | |
| 4.5 mph (7.2 km/h) | 44 | |
| 65 kg (143 lb.) | 2.5 mph (4 km/h) | 36 |
| 3.5 mph (5.6 km/h) | 37 | |
| 4.5 mph (7.2 km/h) | 46 | |
| 70 kg (154 lb.) | 2.5 mph (4 km/h) | 37 |
| 3.5 mph (5.6 km/h) | 38 | |
| 4.5 mph (7.2 km/h) | 48 | |
| 75 kg (165 lb.) | 2.5 mph (4 km/h) | 39 |
| 3.5 mph (5.6 km/h) | 40 | |
| 4.5 mph (7.2 km/h) | 50 | |
| 80 kg (176 lb.) | 2.5 mph (4 km/h) | 40 |
| 3.5 mph (5.6 km/h) | 41 | |
| 4.5 mph (7.2 km/h) | 52 | |
| 85 kg (187 lb.) | 2.5 mph (4 km/h) | 42 |
| 3.5 mph (5.6 km/h) | 43 | |
| 4.5 mph (7.2 km/h) | 54 | |
| 90 kg (198 lb.) | 2.5 mph (4 km/h) | 43 |
| 3.5 mph (5.6 km/h) | 44 | |
| 4.5 mph (7.2 km/h) | 56 | |
| 95 kg (209 lb.) | 2.5 mph (4 km/h) | 45 |
| 3.5 mph (5.6 km/h) | 46 | |
| 4.5 mph (7.2 km/h) | 58 | |
| 100 kg (220 lb.) | 2.5 mph (4 km/h) | 46 |
| 3.5 mph (5.6 km/h) | 47 | |
| 4.5 mph (7.2 km/h) | 60 | |
| 110 kg (243 lb.) | 2.5 mph (4 km/h) | 49 |
| 3.5 mph (5.6 km/h) | 50 | |
| 4.5 mph (7.2 km/h) | 64 | |
| 120 kg (265 lb.) | 2.5 mph (4 km/h) | 52 |
| 3.5 mph (5.6 km/h) | 53 | |
| 4.5 mph (7.2 km/h) | 68 | |
| 130 kg (287 lb.) | 2.5 mph (4 km/h) | 55 |
| 3.5 mph (5.6 km/h) | 57 | |
| 4.5 mph (7.2 km/h) | 72 |
Women: (Scroll up for men)
| Weight | Walking pace | Calories burned walking 1000 steps |
|---|---|---|
| 50 kg (110 lb.) | 2.5 mph (4 km/h) | 27 |
| 3.5 mph (5.6 km/h) | 27 | |
| 4.5 mph (7.2 km/h) | 35 | |
| 55 kg (121 lb.) | 2.5 mph (4 km/h) | 28 |
| 3.5 mph (5.6 km/h) | 28 | |
| 4.5 mph (7.2 km/h) | 36 | |
| 60 kg (132 lb.) | 2.5 mph (4 km/h) | 29 |
| 3.5 mph (5.6 km/h) | 29 | |
| 4.5 mph (7.2 km/h) | 37 | |
| 65 kg (143 lb.) | 2.5 mph (4 km/h) | 29 |
| 3.5 mph (5.6 km/h) | 30 | |
| 4.5 mph (7.2 km/h) | 38 | |
| 70 kg (154 lb.) | 2.5 mph (4 km/h) | 30 |
| 3.5 mph (5.6 km/h) | 31 | |
| 4.5 mph (7.2 km/h) | 39 | |
| 75 kg (165 lb.) | 2.5 mph (4 km/h) | 31 |
| 3.5 mph (5.6 km/h) | 32 | |
| 4.5 mph (7.2 km/h) | 41 | |
| 80 kg (176 lb.) | 2.5 mph (4 km/h) | 32 |
| 3.5 mph (5.6 km/h) | 33 | |
| 4.5 mph (7.2 km/h) | 42 | |
| 85 kg (187 lb.) | 2.5 mph (4 km/h) | 33 |
| 3.5 mph (5.6 km/h) | 34 | |
| 4.5 mph (7.2 km/h) | 43 | |
| 90 kg (198 lb.) | 2.5 mph (4 km/h) | 34 |
| 3.5 mph (5.6 km/h) | 35 | |
| 4.5 mph (7.2 km/h) | 44 | |
| 95 kg (209 lb.) | 2.5 mph (4 km/h) | 35 |
| 3.5 mph (5.6 km/h) | 36 | |
| 4.5 mph (7.2 km/h) | 46 | |
| 100 kg (220 lb.) | 2.5 mph (4 km/h) | 36 |
| 3.5 mph (5.6 km/h) | 37 | |
| 4.5 mph (7.2 km/h) | 47 | |
| 110 kg (243 lb.) | 2.5 mph (4 km/h) | 38 |
| 3.5 mph (5.6 km/h) | 39 | |
| 4.5 mph (7.2 km/h) | 49 | |
| 120 kg (265 lb.) | 2.5 mph (4 km/h) | 40 |
| 3.5 mph (5.6 km/h) | 41 | |
| 4.5 mph (7.2 km/h) | 52 | |
| 130 kg (287 lb.) | 2.5 mph (4 km/h) | 42 |
| 3.5 mph (5.6 km/h) | 43 | |
| 4.5 mph (7.2 km/h) | 55 |
The difference in calories burned between walking at 2.5 mph (4 km/h) and 3.5 mph (5.6 km/h) is not as significant as going up to 4.5 mph (7.2 km/h). This is because of the additional calories burned by walking at a very brisk pace. The MET (metabolic equivalent of task) is 3, 4.3, and 7 at 2.5 mph (4 km/h), 3.5 mph (5.6 km/h), and 4.5 mph (7.2 km/h), respectively (Source).
| Walking activity | MET |
|---|---|
| Less than 2 mph (3.2 km/h), level, strolling, very slow | 2.0 |
| 2.0 mph (3.2 km/h), level, slow pace, firm surface | 2.8 |
| 2.5 mph (4 km/h), level, firm surface | 3.0 |
| 2.8-3.2 mph (4.5-5.2 km/h), level, moderate pace, firm surface | 3.5 |
| 3.5 mph (5.6 km/h), level, brisk, firm surface, walking for exercise | 4.3 |
| 4 mph (6.4 km/h), level, firm surface, very brisk pace | 5.0 |
| 4.5 mph (7.2 km/h), level, firm surface, very, very brisk | 7.0 |
| 5 mph (8 km/h), level, firm surface | 8.3 |
How many steps should you get in a day?
You should walk about 10,000 steps every day. The recommendation is based on many studies that cite the benefits of walking 10,000 steps/day on blood pressure and body composition (Source). According to one study, the number can be traced back to Japanese walking clubs and has been shown to be very effective (Source). The same study proposes that your activity level can be inferred from the number of steps you take:
| Number of steps per day | Physical activity |
|---|---|
| Less than 5,000 | Sedentary lifestyle |
| 5,000-7,500 | Low active |
| 7,500-10,000 | Somewhat active |
| 10,000-12,500 | Active |
| More than 12,500 | Highly active |
How many steps to walk after dinner
You have to walk 13,000-24,000 steps after a meal at a brisk pace of 3.5 mph (5.6 km/h) to burn all the calories. This is assuming you want to burn 500-700 calories (kcal) and you’re of average weight and height. Although you don’t need to burn all the calories from a meal, an estimate of the distance and pace needed is presented in the table below. A better goal would be to try and burn any calories above your daily budget. If you prefer to burn 100 calories at a time, you’ll find more details in another article.
Men: (Scroll down for women)
| Weight | Walking pace | Steps to burn 500 calories (kcal) | Steps to burn 700 calories (kcal) |
|---|---|---|---|
| 50 kg (110 lb.) | 2.5 mph (4 km/h) | 15,928 | 22,300 |
| 3.5 mph (5.6 km/h) | 15,558 | 21,781 | |
| 4.5 mph (7.2 km/h) | 12,288 | 17,203 | |
| 55 kg (121 lb.) | 2.5 mph (4 km/h) | 15,217 | 21,303 |
| 3.5 mph (5.6 km/h) | 14,863 | 20,808 | |
| 4.5 mph (7.2 km/h) | 11,739 | 16,434 | |
| 60 kg (132 lb.) | 2.5 mph (4 km/h) | 14,566 | 20,392 |
| 3.5 mph (5.6 km/h) | 14,227 | 19,918 | |
| 4.5 mph (7.2 km/h) | 11,236 | 15,731 | |
| 65 kg (143 lb.) | 2.5 mph (4 km/h) | 13,968 | 19,556 |
| 3.5 mph (5.6 km/h) | 13,644 | 19,101 | |
| 4.5 mph (7.2 km/h) | 10,776 | 15,086 | |
| 70 kg (154 lb.) | 2.5 mph (4 km/h) | 13,418 | 18,785 |
| 3.5 mph (5.6 km/h) | 13,106 | 18,348 | |
| 4.5 mph (7.2 km/h) | 10,351 | 14,491 | |
| 75 kg (165 lb.) | 2.5 mph (4 km/h) | 12,909 | 18,073 |
| 3.5 mph (5.6 km/h) | 12,609 | 17,653 | |
| 4.5 mph (7.2 km/h) | 9,959 | 13,942 | |
| 80 kg (176 lb.) | 2.5 mph (4 km/h) | 12,438 | 17,413 |
| 3.5 mph (5.6 km/h) | 12,149 | 17,008 | |
| 4.5 mph (7.2 km/h) | 9,595 | 13,433 | |
| 85 kg (187 lb.) | 2.5 mph (4 km/h) | 12,000 | 16,799 |
| 3.5 mph (5.6 km/h) | 11,721 | 16,409 | |
| 4.5 mph (7.2 km/h) | 9,257 | 12,960 | |
| 90 kg (198 lb.) | 2.5 mph (4 km/h) | 11,591 | 16,228 |
| 3.5 mph (5.6 km/h) | 11,322 | 15,850 | |
| 4.5 mph (7.2 km/h) | 8,942 | 12,518 | |
| 95 kg (209 lb.) | 2.5 mph (4 km/h) | 11,210 | 15,693 |
| 3.5 mph (5.6 km/h) | 10,949 | 15,328 | |
| 4.5 mph (7.2 km/h) | 8,647 | 12,106 | |
| 100 kg (220 lb.) | 2.5 mph (4 km/h) | 10,852 | 15,193 |
| 3.5 mph (5.6 km/h) | 10,600 | 14,840 | |
| 4.5 mph (7.2 km/h) | 8,372 | 11,721 | |
| 110 kg (243 lb.) | 2.5 mph (4 km/h) | 10,202 | 14,238 |
| 3.5 mph (5.6 km/h) | 9,965 | 13,951 | |
| 4.5 mph (7.2 km/h) | 7,870 | 11,018 | |
| 120 kg (265 lb.) | 2.5 mph (4 km/h) | 9,625 | 13,476 |
| 3.5 mph (5.6 km/h) | 9,402 | 13,162 | |
| 4.5 mph (7.2 km/h) | 7,425 | 10,395 | |
| 130 kg (287 lb.) | 2.5 mph (4 km/h) | 9,110 | 12,755 |
| 3.5 mph (5.6 km/h) | 8,899 | 12,458 | |
| 4.5 mph (7.2 km/h) | 7,028 | 9,839 |
Women: (Scroll up for men)
| Weight | Walking pace | Steps to burn 500 calories (kcal) | Steps to burn 700 calories (kcal) |
|---|---|---|---|
| 50 kg (110 lb.) | 2.5 mph (4 km/h) | 18,682 | 26,154 |
| 3.5 mph (5.6 km/h) | 18,247 | 25,546 | |
| 4.5 mph (7.2 km/h) | 14,412 | 20,176 | |
| 55 kg (121 lb.) | 2.5 mph (4 km/h) | 18,039 | 25,254 |
| 3.5 mph (5.6 km/h) | 17,619 | 24,667 | |
| 4.5 mph (7.2 km/h) | 13,916 | 19,482 | |
| 60 kg (132 lb.) | 2.5 mph (4 km/h) | 17,439 | 24,414 |
| 3.5 mph (5.6 km/h) | 17,033 | 23,846 | |
| 4.5 mph (7.2 km/h) | 13,453 | 18,834 | |
| 65 kg (143 lb.) | 2.5 mph (4 km/h) | 16,877 | 23,628 |
| 3.5 mph (5.6 km/h) | 16,485 | 23,079 | |
| 4.5 mph (7.2 km/h) | 13,020 | 18,227 | |
| 70 kg (154 lb.) | 2.5 mph (4 km/h) | 16,351 | 22,891 |
| 3.5 mph (5.6 km/h) | 15,971 | 22,359 | |
| 4.5 mph (7.2 km/h) | 12,613 | 17,659 | |
| 75 kg (165 lb.) | 2.5 mph (4 km/h) | 15,856 | 22,199 |
| 3.5 mph (5.6 km/h) | 15,488 | 21,683 | |
| 4.5 mph (7.2 km/h) | 12,232 | 17,125 | |
| 80 kg (176 lb.) | 2.5 mph (4 km/h) | 15,391 | 21,547 |
| 3.5 mph (5.6 km/h) | 15,033 | 21,046 | |
| 4.5 mph (7.2 km/h) | 11,873 | 16,622 | |
| 85 kg (187 lb.) | 2.5 mph (4 km/h) | 14,952 | 20,932 |
| 3.5 mph (5.6 km/h) | 14,604 | 20,446 | |
| 4.5 mph (7.2 km/h) | 11,534 | 16,148 | |
| 90 kg (198 lb.) | 2.5 mph (4 km/h) | 14,537 | 20,352 |
| 3.5 mph (5.6 km/h) | 14,199 | 19,879 | |
| 4.5 mph (7.2 km/h) | 11,214 | 15,700 | |
| 95 kg (209 lb.) | 2.5 mph (4 km/h) | 14,145 | 19,803 |
| 3.5 mph (5.6 km/h) | 13,816 | 19,342 | |
| 4.5 mph (7.2 km/h) | 10,912 | 15,276 | |
| 100 kg (220 lb.) | 2.5 mph (4 km/h) | 13,773 | 19,283 |
| 3.5 mph (5.6 km/h) | 13,453 | 18,834 | |
| 4.5 mph (7.2 km/h) | 10,625 | 14,875 | |
| 110 kg (243 lb.) | 2.5 mph (4 km/h) | 13,086 | 18,320 |
| 3.5 mph (5.6 km/h) | 12,781 | 17,894 | |
| 4.5 mph (7.2 km/h) | 10,095 | 14,132 | |
| 120 kg (265 lb.) | 2.5 mph (4 km/h) | 12,463 | 17,449 |
| 3.5 mph (5.6 km/h) | 12,174 | 17,043 | |
| 4.5 mph (7.2 km/h) | 9,615 | 13,460 | |
| 130 kg (287 lb.) | 2.5 mph (4 km/h) | 11,898 | 16,657 |
| 3.5 mph (5.6 km/h) | 11,621 | 16,269 | |
| 4.5 mph (7.2 km/h) | 9,178 | 12,849 |
For these values, I used the following formula:
Energy expended (kcal) = BMR × MET × (Time (hr) / 24)
After finding the time it takes, I calculate the distance using the walking pace. I then divide the distance by the average step length to find the total number of steps needed. For more information about how to calculate your step length, check out this post. I calculated almost the same values for burning 500 calories using a different method explained in detail here.
Should you walk or run to burn calories?
Running is better for burning calories than walking. You expend more energy running than walking during the same time interval. If your time is limited, running is definitely better because it allows you to get more exercise. Consider the following two cases:
Case #1: A man (of average height and weight) walks 3 miles (4.8 km) at a moderate pace of 3 mph (4.8 km/h).
Case #2: The same man runs 5 miles (8 km) at a medium intensity of 5 mph (8 km/h).
| Case number | Pace | Distance | Time (hr) | Calories burned (kcal) |
|---|---|---|---|---|
| 1 | Walking at 3 mph (4.8 km/h) | 3 miles (4.8 km) | 1 | 248 |
| 2 | Running at 5 mph (8 km/h) | 5 miles (8 km) | 1 | 588 |
The calories burned in the second case are 2.3 times more than in the first case although both take the same time. The constant of multiplication (2.3x) can be used regardless of weight, height, gender, and age. It originates from the ratio of METs (metabolic equivalent of task) of the two activities. For a detailed discussion of MET and the calculation method of calories burned, read my other article.
How many calories do you burn walking 2000 steps?
On average, you’ll burn 58-76 calories (kcal) by walking 2000 steps at a brisk pace. This depends on your weight, gender, height, and age. The range mentioned above refers to the calories burned by males (76 kcal) and females (58 kcal) of average weight and height. For better estimates of the energy expended from walking 2000 steps, refer to the tables below. If you prefer to go by distance, you’ll find this post useful.
Men: (Scroll down for women)
| Weight | Walking pace | Calories burned walking 2000 steps |
|---|---|---|
| 50 kg (110 lb.) | 2.5 mph (4 km/h) | 63 |
| 3.5 mph (5.6 km/h) | 64 | |
| 4.5 mph (7.2 km/h) | 81 | |
| 55 kg (121 lb.) | 2.5 mph (4 km/h) | 66 |
| 3.5 mph (5.6 km/h) | 67 | |
| 4.5 mph (7.2 km/h) | 85 | |
| 60 kg (132 lb.) | 2.5 mph (4 km/h) | 69 |
| 3.5 mph (5.6 km/h) | 70 | |
| 4.5 mph (7.2 km/h) | 89 | |
| 65 kg (143 lb.) | 2.5 mph (4 km/h) | 72 |
| 3.5 mph (5.6 km/h) | 73 | |
| 4.5 mph (7.2 km/h) | 93 | |
| 70 kg (154 lb.) | 2.5 mph (4 km/h) | 75 |
| 3.5 mph (5.6 km/h) | 76 | |
| 4.5 mph (7.2 km/h) | 97 | |
| 75 kg (165 lb.) | 2.5 mph (4 km/h) | 77 |
| 3.5 mph (5.6 km/h) | 79 | |
| 4.5 mph (7.2 km/h) | 100 | |
| 80 kg (176 lb.) | 2.5 mph (4 km/h) | 80 |
| 3.5 mph (5.6 km/h) | 82 | |
| 4.5 mph (7.2 km/h) | 104 | |
| 85 kg (187 lb.) | 2.5 mph (4 km/h) | 83 |
| 3.5 mph (5.6 km/h) | 85 | |
| 4.5 mph (7.2 km/h) | 108 | |
| 90 kg (198 lb.) | 2.5 mph (4 km/h) | 86 |
| 3.5 mph (5.6 km/h) | 88 | |
| 4.5 mph (7.2 km/h) | 112 | |
| 95 kg (209 lb.) | 2.5 mph (4 km/h) | 89 |
| 3.5 mph (5.6 km/h) | 91 | |
| 4.5 mph (7.2 km/h) | 116 | |
| 100 kg (220 lb.) | 2.5 mph (4 km/h) | 92 |
| 3.5 mph (5.6 km/h) | 94 | |
| 4.5 mph (7.2 km/h) | 119 | |
| 110 kg (243 lb.) | 2.5 mph (4 km/h) | 98 |
| 3.5 mph (5.6 km/h) | 101 | |
| 4.5 mph (7.2 km/h) | 127 | |
| 120 kg (265 lb.) | 2.5 mph (4 km/h) | 104 |
| 3.5 mph (5.6 km/h) | 107 | |
| 4.5 mph (7.2 km/h) | 135 | |
| 130 kg (287 lb.) | 2.5 mph (4 km/h) | 111 |
| 3.5 mph (5.6 km/h) | 113 | |
| 4.5 mph (7.2 km/h) | 144 |
Women: (Scroll up for men)
| Weight | Walking pace | Calories burned walking 2000 steps |
|---|---|---|
| 50 kg (110 lb.) | 2.5 mph (4 km/h) | 53 |
| 3.5 mph (5.6 km/h) | 55 | |
| 4.5 mph (7.2 km/h) | 69 | |
| 55 kg (121 lb.) | 2.5 mph (4 km/h) | 55 |
| 3.5 mph (5.6 km/h) | 56 | |
| 4.5 mph (7.2 km/h) | 72 | |
| 60 kg (132 lb.) | 2.5 mph (4 km/h) | 57 |
| 3.5 mph (5.6 km/h) | 58 | |
| 4.5 mph (7.2 km/h) | 74 | |
| 65 kg (143 lb.) | 2.5 mph (4 km/h) | 59 |
| 3.5 mph (5.6 km/h) | 60 | |
| 4.5 mph (7.2 km/h) | 76 | |
| 70 kg (154 lb.) | 2.5 mph (4 km/h) | 61 |
| 3.5 mph (5.6 km/h) | 62 | |
| 4.5 mph (7.2 km/h) | 79 | |
| 75 kg (165 lb.) | 2.5 mph (4 km/h) | 63 |
| 3.5 mph (5.6 km/h) | 64 | |
| 4.5 mph (7.2 km/h) | 81 | |
| 80 kg (176 lb.) | 2.5 mph (4 km/h) | 65 |
| 3.5 mph (5.6 km/h) | 66 | |
| 4.5 mph (7.2 km/h) | 84 | |
| 85 kg (187 lb.) | 2.5 mph (4 km/h) | 67 |
| 3.5 mph (5.6 km/h) | 68 | |
| 4.5 mph (7.2 km/h) | 86 | |
| 90 kg (198 lb.) | 2.5 mph (4 km/h) | 68 |
| 3.5 mph (5.6 km/h) | 70 | |
| 4.5 mph (7.2 km/h) | 89 | |
| 95 kg (209 lb.) | 2.5 mph (4 km/h) | 70 |
| 3.5 mph (5.6 km/h) | 72 | |
| 4.5 mph (7.2 km/h) | 91 | |
| 100 kg (220 lb.) | 2.5 mph (4 km/h) | 72 |
| 3.5 mph (5.6 km/h) | 74 | |
| 4.5 mph (7.2 km/h) | 94 | |
| 110 kg (243 lb.) | 2.5 mph (4 km/h) | 76 |
| 3.5 mph (5.6 km/h) | 78 | |
| 4.5 mph (7.2 km/h) | 99 | |
| 120 kg (265 lb.) | 2.5 mph (4 km/h) | 80 |
| 3.5 mph (5.6 km/h) | 82 | |
| 4.5 mph (7.2 km/h) | 104 | |
| 130 kg (287 lb.) | 2.5 mph (4 km/h) | 84 |
| 3.5 mph (5.6 km/h) | 86 | |
| 4.5 mph (7.2 km/h) | 109 |
How sustainable is walking as an activity?
Walking is considered sustainable, both as an activity and with respect to the environment. Walking has no related emissions and is not harmful to the environment in any way. It can also be sustained for long periods of time when incorporated into our daily routines. If you’re not limited by time, walking could be better than all the alternatives as it makes you less prone to injury.
In addition, walking is an exercise that can be done at any time without much preparation. If you want to run to work, you’ll have to wear running shoes and shower afterward. If you want to ride a bike to school, you’ll need to have a bicycle at hand and a place to lock it. Walking needs no special equipment so it is ideal if time is not an issue.
