Created by Bogna Szyk, Maria Kluziak and Łucja Zaborowska, MD, PhD candidate Show
Reviewed by Steven Wooding Based on research by “Energy cost of running.“ Journal of Applied Physiology (March 1963)See 1 more source Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. “Association of Step Volume and Intensity With All-Cause Mortality in Older Women.“ JAMA Internal Medicine (August 2019) Last updated: Oct 12, 2022 Walking is one of the most accessible yet most underrated forms of physical activity. You've probably heard the famous "10,000 steps a day will make you thinner and healthier" sentiment a thousand times. But we have to admit — the slogan's popularity is well deserved! Although the whole 10k thing might be a bit of an overkill for some, it is true that walking at least 7,000–8,000 steps a day has several health benefits, with the extra advantage of being a cheap, accessible and a convenient form of physical exercise! 🚶 💪 At Omni Calculator, we're all about accessibility and convenience, hence the creation of this Walking Calorie Calculator. The tool will take you through your walking habits and, based on them, estimate the number of calories burned in the process, as well as the weight lost this translates to. You'll also find information about the most important benefits of walking and, hopefully, get motivated to give it a go! You can use this calculator in two ways: either to estimate the treadmill calorie loss or the calories burned walking (for example, when you walk your dog). As the calculator considers the surface inclination, you can be sure that the result will be as precise as possible. Make sure to take a look at our BMI calculator and the body fat calculator, too! Prefer watching rather than reading? We made a video for you! Check it out below:
How many calories does walking burn?Each time you perform any exercise, such as walking or running, you burn some calories. The amount depends on a few factors: your speed, the duration of exercising, your weight, and the slope. Intuitively, if the grade is negative (you're on a decline), you burn fewer calories than if it is positive. For extreme slopes, use our hiking calculator instead. This walking calorie calculator uses equations based on data presented in the "Energy Cost of Running" study by R. Margaria, P. Cerretelli, P. Aghemo, and G. Sassi. Equations were derived by shapesense.com. How to use the walking calorie calculator?
Is it really worth it? YES! Benefits of walking.The health benefits of walking are pretty extensive. This simple activity can change quite a lot in your life — from something as simple as helping your joints work better to something as big as reducing the risk of developing many potentially life-threatening conditions. If you need more motivation to start walking more, here's a bunch of examples you might find inspiring.
And let's not forget — walking can be an excellent group activity! Take a friend, parent, and even a dog and enjoy the experience of taking care of your health together. FAQHow many calories does walking 10,000 steps burn?On average, we can say that walking 10,000 steps when being an average man (weighting ~75 kg or 165 lb) burns around 500 calories. If you're a petite woman (~50 kg), the value is around 290 kcal. The number of burnt calories depends on many factors:
Is it necessary to take 10k steps a day?The short answer is: no. You don't have to walk 10,000 steps every single day, either if you're doing it for weight loss or health benefits. However, there's evidence suggesting that setting your goal at 7,500-8,000 steps is a good idea. This level reduces your cardiovascular disease risk, and your overall mortality. If you are trying to lose those extra pounds by walking, 10k steps or more might be a good idea. Keep an eye on your step counter if you sit a lot on a daily basis. Also, it is better to move few times a day for a shorter time than do the one long 15k steps walk in the morning and spend the rest of the day laying in bed! Does walking barefoot have health benefits?Walking barefoot does have some health benefits:
How many miles do I have to walk every day?First of all, there's no such thing as 'having to walk'. It is beneficial, and we will encourage you to walk every day, but in the end – it's up to you. 😀 It depends on the goal in mind. If you want to keep the body healthy and the cardiovascular risk low, aim for about 4 miles a day, or, in other words – 8,000 steps. How many calories do I burn walking an hour?If you want to know how many calories you burn walking for an hour, there are few things to consider. First, it depends on your weight. It's not about being under-or overweight; it's about physics: bigger objects (humans) need more energy to move. Then, pay attention to the distance you covered, A.K.A. your pace. Marching burns more calories than promenading. The third factor is the slope – negative slope (walking downhill) doesn't consume as much energy as climbing. Bogna Szyk, Maria Kluziak and Łucja Zaborowska, MD, PhD candidate You can use this calculator to estimate the calories burned while using a treadmill or while walking outside (even up or downhill) 🚶 Calories burnedCalories burned by heart rateElliptical calorie… 5 more How much should I walk to lose weight according to my weight?The ideal target for weight loss is walking 5 miles a day. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. Build up to walking 5 miles a day gradually. If you have a high body mass index BMI, and you're carrying a lot of excess weight, your calorie burn rate will be much higher.
How much should I walk a day to lose weight chart?The rough answer: Exercise at moderate intensity for 200-300 minutes per week. What does that look like? Walk 1 hour per day for 4-5 days a week, with a total of about 4.5 hours each week. However, if you want to keep losing weight over time, you'll need to increase that amount as you progress.
How many steps should I walk a day to lose weight calculator?If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.
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