One hour of brisk walking calories8/7/2023 ![]() If you’re not as fit as you’d like to be, walking “can help tremendously,” says Matheny. On the other hand, when people consistently achieve their goal of walking 10,000 steps per day, they can swap walking for an activity with a higher MET, like jogging or swimming, for increased calorie burn, Hirai says.Yes, you can actually get in shape by walking Experts recommend that people gradually increase their steps, aiming for an extra 1,000 steps per day each week until they reach their goal. Important: If you don't currently exercise, jumping into 10,000 steps a day could lead to injury. Hirai recommends that people gradually increase their steps, aiming for an extra 1,000 steps per day each week until they reach their goal. People who are severely overweight, elderly, or who have other health concerns should be particularly cautious. "It is helpful to increase the number of steps per day and stay as active as possible, but it is equally important to prevent injuries as one embarks on his or her journey towards weight loss," he says. However, if you don't currently exercise, jumping into 10,000 steps a day could lead to injury, Hirai says. Walking is considered one of the easiest and safest ways to exercise. "Weight loss through exercise becomes a lot more effective when combined with a supervised diet strategy," he says. Still, you're more likely to lose weight if you also focus on eating healthy, Hirai says. Note: People in a weight loss program who walked 10,000 steps per day were more likely than those who walked 3,500 steps per day to lose more weight, a 2018 study found. People looking to lose weight or maintain weight loss should get at least 150 to 200 minutes of exercise per week, and walking 10,000 steps per day can help to achieve those goals. Most people require a calorie deficit of about 500 calories per day to lose 1 pound a week. To lose weight you need to burn more calories than you eat. Can walking 10,000 steps daily help you reach your goal weight? While 10,000 steps daily is a good goal, Hirai says the key to maintaining your goal weight and living a healthy lifestyle is to get moving consistently. "But they are helpful as they can help track your progression and provide consistency." "An important thing to remember is not to rely solely on these calculators, as you can over or underestimate the calories you consume or burn," he says. Many people today use apps or smartwatches to calculate their steps and calorie burn, but Hirai says it's good to double-check those numbers with the equation above to get a more accurate picture. At 3 miles per hour, it would take around 100 minutes to walk about 10,000 steps (approximately 5 miles), so they would burn roughly 400 calories. So, a person who weighs 150 pounds (68 kilograms) and walks on a flat surface at a pace of 3 mph, using about 3.5 METs, would burn approximately 4 calories per minute. To calculate your weight in kilograms, divide your weight in pounds by 2.2. ![]() Therefore, to calculate the calories you burn with METs, use the following equation:Įnergy expenditure (in kcal/min) = 0.0175 x MET x weight (in kg) Walking briskly at just over 3 miles an hour is about 3.5 METs, while walking uphill is about 6 METs, Hirai said. One MET is the energy it takes to sit still. To get a more personal assessment of calorie burn, Hirai recommends using a measurement called metabolic equivalent, or METs. Quick tip: The Centers for Disease Control and Prevention recommends people get 150 minutes per week of moderate to intense exercise, which includes walking. Your weight, stride length, and fitness level will affect your calorie burn, as will your pace and the incline of the area you're walking in, he says. "Calorie burn rate can be quite variable," he says. Each step you take burns calories, but the exact amount is highly individualized. Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. Learn more about how to track calories burned from walking and why 10,000 steps can help you reach your goal weight but it won't always guarantee weight loss. ![]() How many steps you walk per day is just one aspect of losing weight. "It was challenging but achievable to many people." "The goal of 10,000 steps came about as it was catchy, easy to remember, and above the average daily steps for most people," Hirai says. Thomas Hirai, MD, medical director at the bariatric and metabolic health center at O'Connor Hospital in San Jose, California, tells Insider the idea of walking 10,000 steps per day originated in 1965 when a Japanese company developed a pedometer called the "Manpo-kei," which means "10,000 steps meter." The idea of walking 10,000 steps per day - just under 5 miles for someone with an average stride length of 2.2-2.5 feet - has become a popular fitness goal around the world.
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