How Many Calories Do Steps Burn? 1,500 to 12,000 Steps

1,500 steps burns roughly 45 to 75 calories for most adults. That is about 14 minutes of walking at a comfortable 4 km/h. The exact number depends mostly on your body weight: heavier people burn more calories for the same number of steps.

A simple rule of thumb is that walking burns about 30 to 50 calories per 1,000 steps. All the figures below are estimates.

Calories burned by steps

The times assume an average adult stride of about 105 steps a minute at 4 km/h. Our guide to how long 10,000 steps takes shows times at other speeds.

How many steps to burn 1,000 calories?

At 30 to 50 calories per 1,000 steps, burning 1,000 calories by walking takes about 20,000 to 33,000 steps. That is roughly 3 to 5 hours of walking at 4 km/h. A heavier person reaches 1,000 calories with fewer steps than a lighter one.

Running gets there much faster. A 70 kg person running at 10 km/h burns roughly 700 calories an hour, so 1,000 calories takes about an hour and a half. On our walking pad, you can lift the handrail and run at up to 14 km/h, or mix walking and running blocks to spread the effort.

What changes how many calories you burn

• Body weight. It takes more energy to move a heavier body, so a heavier person burns more per step.
• Speed. Brisk walking burns more per minute than a slow stroll, and running burns more again.
• Effort. Pushing harder, such as swinging your arms or adding jogging blocks, raises the number.
• Your body. Age, muscle and fitness all play a part, which is why every calorie figure is an estimate. Treat the number on any treadmill display the same way.

Calories and weight loss

Burning 300 to 500 extra calories a day from walking adds up over weeks. Weight loss still depends on your overall calorie balance, so food matters at least as much as steps. Walking is the part you can do every day without long recovery time.

For a realistic step target, read how many steps a day to lose weight. For a daily routine, see our page on the walking pad for weight loss.

Burn more in the same time

If you are short of time, add faster blocks. Our walking pad runs at up to 14 km/h with the handrail up. Five minutes at 10 to 12 km/h covers roughly 900 to 1,100 steps, about twice what you cover walking at 4 km/h.

Frequently asked questions

How many calories does 1,500 steps burn? About 45 to 75 calories for most adults, depending mainly on body weight. It takes about 14 minutes at 4 km/h.

How many calories does 10,000 steps burn? About 300 to 500 calories for most adults. Heavier people burn towards the top of that range.

How many calories does 12,000 steps burn? About 360 to 600 calories for most adults. It takes just under 2 hours of walking at 4 km/h.

How many steps does it take to burn 1,000 calories? About 20,000 to 33,000 steps of walking, or roughly 3 to 5 hours at 4 km/h. Running burns the same 1,000 calories in about an hour and a half.

How many calories does 1,000 steps burn? About 30 to 50 calories.

Is the calorie count on a walking pad accurate? Treat it as an estimate. Calorie burn depends on your weight, speed and body, so every calorie figure, on any machine, is an approximation.

Track your time, distance and calories at home with the foldable walking pad treadmill, KSh 24,800.