Steps to calories
10,000 steps at 3 mph
405calories
A 160 lb adult uses about 405 calories.
Adults 60 and over: about 455.
Want a routine?
The 28-day walking plan: 7 gentle minutes at home, then an easy walk.
See today's free session- Steps
- 10,000at 3 mph
- Distance
- 4.4miles
- Time
- 1 h 28 min
More steps, more calories
Total calories: what your body uses in that time, including what it uses at rest.
By steps
3 mph, 160 lb adult. Double the steps, double the number.
See the numbers
| Steps | Calories |
|---|---|
| 2,000 | 80 |
| 4,000 | 160 |
| 6,000 | 240 |
| 8,000 | 325 |
| 10,000 | 405 |
| 12,000 | 485 |
| 15,000 | 605 |
| 20,000 | 805 |
By weight
3 mph, adults, at four weights.
See the numbers
| Steps | 120 lb | 160 lb | 200 lb | 240 lb |
|---|---|---|---|---|
| 2,000 | 60 | 80 | 100 | 120 |
| 4,000 | 120 | 160 | 200 | 240 |
| 6,000 | 180 | 240 | 305 | 365 |
| 8,000 | 240 | 325 | 405 | 485 |
| 10,000 | 305 | 405 | 505 | 605 |
| 12,000 | 365 | 485 | 605 | 725 |
| 15,000 | 455 | 605 | 755 | 910 |
| 20,000 | 605 | 805 | 1,010 | 1,210 |
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
Prefer to sit? See the chair plan.
Calories for 2,000 to 20,000 steps, by weight
Find your steps on the left and your weight along the top.
Adults
| Weight in pounds | ||||
|---|---|---|---|---|
| Steps | 120 lb | 160 lb | 200 lb | 240 lb |
| 2,000 | 60 | 80 | 100 | 120 |
| 4,000 | 120 | 160 | 200 | 240 |
| 6,000 | 180 | 240 | 305 | 365 |
| 8,000 | 240 | 325 | 405 | 485 |
| 10,000 | 305 | 405 | 505 | 605 |
| 12,000 | 365 | 485 | 605 | 725 |
| 15,000 | 455 | 605 | 755 | 910 |
| 20,000 | 605 | 805 | 1,010 | 1,210 |
Darker means more calories.
Adults 60 and over
| Weight in pounds | ||||
|---|---|---|---|---|
| Steps | 120 lb | 160 lb | 200 lb | 240 lb |
| 2,000 | 70 | 90 | 115 | 135 |
| 4,000 | 135 | 180 | 230 | 275 |
| 6,000 | 205 | 275 | 340 | 410 |
| 8,000 | 275 | 365 | 455 | 545 |
| 10,000 | 340 | 455 | 570 | 685 |
| 12,000 | 410 | 545 | 685 | 820 |
| 15,000 | 515 | 685 | 855 | 1,025 |
| 20,000 | 685 | 910 | 1,140 | 1,370 |
Darker means more calories.
Estimates for groups of people, counted on a treadmill.
Your own numbers depend on your body, stride, ground and pace.
Steps a minute: CADENCE-Adults, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
More walking numbers
- 4.4 milesSteps to miles
10,000 steps at 3 mph - 2,280 stepsMiles to steps
in one mile at 3 mph - 1,940 to 2,920How many steps in a mile
from 4 mph down to 2 mph - 20 minWalking speed
for a mile at 3 mph - 140 caloriesCalories burned walking
30 minutes at 3 mph, 160 lb
Distance for a number of steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 8,000 steps
- 10,000 steps
- 12,000 steps
- 13,000 steps
- 14,000 steps
- 15,000 steps
- 16,000 steps
- 17,000 steps
- 20,000 steps
Calories for a distance or a time
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.