Calories Per Step Walking – How Many Calories Do You Burn In 5000 Steps Walking?

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When it comes to effectively doing cardio for weight loss, people who walk, jog, or run often discuss the number of steps walked in a day. Depending on the pace of your walking exercises, you can effectively lose weight and get skinny by making thousands of steps each day. We also have seen how much calorie per day you need to lose weight faster. If you are going to burn the fleshy fat by walking, jogging or running, how much calories per step walking each day can make you shed the belly and thigh fat healthily?


Health benefits of walking many steps

Walking is an everyday activity from when we jump out of our beds to our next location throughout the entire day. It is pretty easy to start, without even thinking, yet, if you understand the good associate with walking several steps each day, you will not want to miss reaping the health benefits.

  1. increase in fitness level
  2. improved cardiovascular health
  3. prevention of all forms of diseases, including diabetes, cancer and health diseases like stroke,
  4. you develop stronger bones and powerful muscles
  5. just like in children and seniors, you get to improve your balance and posture
  6. reduces( probably eliminates) too much body fats and helps in weight management
  7. increased cardiovascular(hearth and lungs) endurance
  8. more importantly, you improve your mood


how many calories do you burn in 5000 steps? - calculate how many calories burned in 5000 steps
Img: How many calories do you burn in 5000 steps? – Ways to calculate how many calories burned in 5000 steps

Related: Shop for pedometers – step counter and calorie burn calculators


What is the significance of walking 5,000 Steps?

Walking does not need any equipment to get it done. Naturally, we started walking when we almost knew nothing as babies and the more you walk, the more you stay active and fit.

Although it can be done anywhere, anytime, too much walking can turn out to be dangerous. It can place so much stress on your leg muscles, heart and lungs. Just like all other fitness activities, walking burns can calories and slim your waistline.

Let us see some question related to how many calories are burnt while walking

  • How much calories do you burn in 5000 steps of walking?
  • How many calories do I burn if I walk for 60 minutes or take 7,000 steps in a day?
  • If you walk 16000 steps and run 16000 steps, which one burns more calories?
  • How long do you have to walk to burn 1000 calories?
  • How long do you have to walk to burn a pound?
  • How many minutes should I walk to burn 500 calories per day?
  • Is 5000 steps a day healthy?
  • How long do I have to walk to burn 500 calories?
  • How many calories does an inactive person burn in a day walking?

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Burning calories at rest, and while walking

Every day, we burn calories whether we are doing activity or just resting, even when sleeping. Simple exercises like moving around in the office or walking in and out of your home burn calories. But the truth is that the number of calories you burn carrying out your daily tasks or when exercising is more than the quantity you burn when at rest.

Here are a few things that burn your calories when you are doing nothing apart from having a rest

I have also wondered how many calories I burn each day, and I come to understand that whether I walk, work or do nothing, calories must be burnt.

Related: how long does it take to walk 5miles on treadmill?



Factors that affect How many steps burns 5000 calories?

How much calories of energy you burn making thousands of steps just depends on a lot of factors. If we all walk 10,000 steps a day, it will burn a different amount of calories for me than it does for you.

your number of steps (distance in miles or kilometers): you will need more energy to make more steps and so, more calories have to get burned.

Walking pace (speed of walking)

Your walking pace simply tells about your speed – how fast or slow you are walking. If you take a speedy walk, you make many steps and that drives your heart to beat more and burn more calories of energy.

Your body weight

Heavier, overweight, or obese people have more muscles mass, which burns more calories than a skinny person.

Your height

your height, decided your stride length, which affects the total distance you can walk in a minute.

Your age

Older adults are less active as compared to younger active guys. So a 60 years senior man will burn fewer calories than a 40 years younger fitness enthusiasts.


Consider an average, that a guy who’s 6′ tall and weighs about 160 pounds, will probably burn 0.04 calories per step. That’s 40 calories for 1000 steps, 200 calories for 5000 steps and 400 for 10,000 steps. Another 160 pound person of shorter height, about 5′5 would burn less per step.

On a similar notice, if you weigh up to 310 lbs, you would burn double the amount of calories. The same 310 LB person making a slower walking will burn less energy as compared to making a faster jogging, walking upstairs.

Related: Best treadmill under 600 dollars for home walking and running



How Many Calories Do I Burn in a Day?

Let us find out how to calculate how many calories you can burn per day walking. But let was first figure out the number of calories burned, resting.


How many calories does an inactive person burn in a day?

The Harris-Benedict formula can help you figure out the answer. This formula was used to determine the basal metabolic rate (BMR) which is the number of calories your body needs to burn at rest.

The BMR is well adjusted depending on your sex, weight and age. It is when you have worked out your personalized BMR that you will be able to calculate the number of calories to be consumed from foods each day to maintain your weight. That depends much on your daily activity levels.

You now know this BMR will help you to know how many calories your body basically requires every day to maintain your current weights. If you consume fewer than your body daily calories needed, it will eventually result in weight loss.


How do you calculate calories burned resting?

To calculate your BMR, your sex, your age(years), height(inches) and your weight(pounds) are the parameters.

Men’s BMR = 66 + (6.2 x Weight) + (12.7 x Height) – (6.76 x Age)
Women’s BMR = 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)


For example,

If you are a guy at 42, weighing 200 pounds, and 6-foot tall, you will burn approximately 1936.48 calories in a day.

Male BMR = 66 + (6.2 x 200) + (12.7 x 72) – (6.76 x 42) = 1936.48.


Let us also use the adjusted BMR formula for women. A 42-year-old, who’s 180-pound, and 5 foot 6-inch-tall would have her BMR of 1549.1.

Female’s BMR = 655.1 + (4.35 x 180) + (4.7 x 66) – (4.7×42) = 1549.1

Related: how long does it take to walk 10 miles on treadmill



How do you calculate calories burned doing an activity?

According to this report and depending on your activity level, you can’t figure how much calories burned working out at your activity level.

  • 1.9 = Very active, doing a very hard exercise, high-intensity training, or a hard physical job
  • 1.725 = Active (doing hard exercise every day for the whole week)
  • 1.55 = Moderately Active (moderate fitness exercise, or doing a moderate activity for about 3 to 5 days in a week)
  • 1.375 = Lightly Active (doing light exercise or any other activity for 1–3 days weekly)
  • 1.2 = Less Active ( with little or no exercise, activity – sedentary lifestyle)

In our case, the activity level for Slow walking is 1.2, activity level for Fast walking is 1.375, activity level for jogging is 1.55 and activity level for running would be 1.725. All also depends on the length and difficulty of the route where you are walking.

For example,
A mobile worker who walks all day would have an activity level of 1.725 while a someone who walks 2-4 times a week as a fitness exercise would have an activity level of 1.55.

Related: What Cardio Machines Burn The Most Calories?




How much calories burned to maintain your weight each day?

You got to multiply the BMR by the activity level to find how much calories you need for each day to maintain your body weight.

Total calories o maintain body weight = BMR x Activity level

Going back to our previous BMR calculations, A 42-year-old, who’s 180-pound, and 5 foot 6-inch-tall with BMR calories of 1549.1 and who walks moderately every day will need 1549.1 X 1.55(activity level) = 2401.105 calories per day, to maintain their weight.


 calories calculation from heart rate

A person’s calories per steps depends on his BMR, weight, distance, speed and height. Let us find out how many calories one can burn by walking thousands of steps each day. The calories calculator uses your weight, height and pace to compute your energy expenditure information.

Walking metabolic equation : VO2 (mL/kg/min)= (o.1xSpeed) + (1.8 x Speed x Gradient %) + 3.5

Total Energy Walking calories = 5 x Time x[ (VO2 X Weight in kg) / 1000]


Let us consider, for example, an approx 150lbs(70kg) man who is 6 ft tall and walks on a flat home treadmill( 0% incline) for 10 minutes with a speed up to 4.8km/h or 3 miles/hour.

Walking VO2 = (0.1 x 80.47) + (1.8 x 80.47 x 0%) + 3.5 = 11.55 mL/kg/min

Calories burned for 1000 steps = 5 x 10 x[ (11.55 x 70)/1000] = 40.425 calories

This means that the number of calories per step walking is about 0.040425 calories. 

Read : how many miles are in 10000 steps walking?


How to calculate calories per steps

Calories burned walking depends on a  number of factors. You have seen how your activity level, walking pace affect your heart rate which also determine your calories burned. If your pedometer has your step counts, how do you convert the number of steps to calories then? What is your calorie burn per steps using pedometer recording?

How do I convert steps to calories burned?

Let us so a little calculation to get calories burned per step walked. The step to calorie conversion formula requires users weight and height. For more data, try out these steps to calories online calculator.

calorie per step for a 6 foot tall person

You are an active person, average fitness level and you weigh about 220 pounds (100kg) and you are about 6 foot tall. How many calories is burned when you walk a single step?

Weight = 220 lb

Calories burned walking a mile = 220 x 0.57 = 125.4 cal per mile. The factor 0.57 describes a leisure or slower walk at a pace of 2 miles per hour for half an hour.

6 feet tall people have pretty longer step lengths and they are more likely to make fewer steps to walk a mile than short people. According to university of Wyoming, people with an average of 2.6 feet step length make about 2000 steps per mile. You can figure out your own steps per mile by wearing a pedometer and walking normally a distance of 1 mile.

To calculate the number of calories per step for a 220 lb person,  You got to divide the calories per miles by the steps in a mile. The The number of calories per steps burned = 125.4 / 2000 = 0.0627 calories per step (conversion factor ).

A 6 foot tall, 220 lb person walking normally, burns about 0.0627 calories per step.

A 5’5″ to 5′ 11″ medium height 220 lb person walking comfortably, burns about 0.057 calories per step.

A 5 foot short, 220 lb person walking normally, burns about 0.05225 calories per step.

Read More: How many calories burned in 6000 steps Walk per day?


Calorie per step chart

  • over 6 foot tall would walk an average of 2000 steps / mile
  • Medium height (5’6″ to 5’11”) active persons would walk roughly 2200 steps in one mile
  • Short person (height under 5 feet) with short step length would walk 2400 steps per mile

You can always wear a fitness tracker and walk a distance of exactly 1 mile. The tracker will give your number of steps to complete the one mile.

Weight (pounds)calorie per step for Tall peoplecalorie per step for average height person    calorie per step for short people   
100 lb (45kg)0.02850.02590.0238
120 lb (55kg)0.03420.03110.0285
150 lb (68kg)0.04280.03890.0356
180 lb (82kg)0.05130.04660.0428
200 lb (91kg)0.05700.05180.0475
220 lb (100 kg)0.06270.05700.0523
250 lb (114kg)0.07130.06480.0594
275 lb (125kg)0.07840.07120.0653
300 lb (136kg)0.08550.07770.0712

Calories burned walking = calorie per step x number of step (pedometer step counts)

Multiply the step count by any of the calories per step in the table and you would have the total number of calories burned walking that steps. For example, a 5 foot short 180 lb person walking 5000 steps will burn 5000 x 0.0428 = 214 calories.

Read more: how to get more steps in a day walking 


how much calories to burn a day if the guy walks 5000 steps?

The male, of weight 70kg walking 5000 steps in 30 minutes, will burn about 210 calories. Depending on the height, weight and pace, 1 150 lbs man can burn about 0.04 kcal per step.

Because experts recommend 10000 steps, a lot of people would want to know how many calories does 10000 steps per day burn. Given that the same man chooses to double his pace and the number of steps to 10,000 in this our case, he will burn about 400 -410 calories.

Walking a range of 2 to 3 miles and losing up to 300 to 400 calories a day is a perfect daily performance for weight loss. Here are other values depending on weight and pace.

120-pound person

  • sleeping:  19 calories
  • walking at 3.5 mph : 120 calories
  • walking at 4 mph : 135 calories
  • walking at 4.5 mph : 150 calories

150-pound person

  • sleeping:  23 calories
  • walking at 3.5 mph : 149 calories
  • walking at 4 mph : 167 calories
  • walking at 4.5 mph : 186 calories

180-pound person

  • sleeping:  28 calories
  • walking at 3.5 mph : 178 calories
  • walking at 4 mph : 200 calories
  • walking at 4.5 mph : 222 calories

Related: How to walk 10000 steps a day on treadmill


How can you increase your number of steps?

Don’t think that getting 10,000 steps per day is unrealistic. With just a few daily lifestyle adjustments, and with the help of a step tracker, watch to keep you motivated, you can achieve these large number of steps with ease.

To achieve amazing results burning calories each day, you must come up with different ways to make plenty of steps. Here are some suggested ways to increase your daily steps(use a step counter watch to track the metrics) and improve on your total amount of calories burned while walking daily.

  • walk while talking on the phone
  • move round with your dog in the neighborhood
  • take stairs and avoid lifts, to go up a building
  • Walk (part of the road) to the office if you can. You can also get off the public transport half mile away or park far away from your office
  • stroll to local grocery store for shopping

Related: Is Cardio Everyday Safe? How Much Cardio Should I Do A Day For 1 Week?



Walking to lose weight?

Can you lose weight walking? With the right amount of calories that your body needs to maintain its weight, losing weight becomes easier. All you need is to consume fewer calories than your daily needs.

Some weight losers choose to cut down their daily calorific intake by 500 kcal per day. If you require 3000 calories per day to maintain your weight, you will need to eat only 2500 calories per day to lose excess fats and weight.

Other people continue to eat the same amount of calories their body needs, but they do more fitness exercises(cardio and strength training) – to burn calories and create a calorie deficit.

A calorie deficit is key to losing weight. Just eat fewer calories than you are burning.

Apart from the calorie intake and some home exercises used for weight loss, you can also utilize hormones and metabolism are also very important to losing fats.

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How long do you have to walk to burn a pound?

How much calorie cut can lose 1 pound of weight walking in a day? The general rule of thumb is that you will need to burn up to 3,500 calories to lose 1 pound of weight. You will need to walk at a faster pace and make more than 10,000 steps a day to lose 500 pounds.

As a result, if you are reducing your daily calorie intake by 500kcal, it is possible you can lose 1 pound of body weight in 7 days( one week).

Remember, the number of calories your body needs depends on the amount of fat and muscle your body has.

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Is 5000 steps enough to lose weight?

First, can you lose weight walking more steps? With super slow walking speed, you can’t be guaranteed to lose an inch of body weight.

If you are going to be walking fast enough, it can help you lose weight. Experience shows that 5000 steps a day is a better way to lose the pounds, at a slower pace.

The more miles you are walking, at high speeds, the more calories burned. That will be quite a big energy number if you ‘re running more miles.

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Do men and women burn same calories waking 5000 steps?

Not really. Males and females burn calories not at the same rates. One of the gender differences is that men have few body fats and muscle mass than women. Male and female individual’s body composition are very different.

Remember, according to the equation we saw earlier, the greater the weight and muscle mass, the more the calories burned. This means that based on the BMR calculations, women’s body burns a higher amount of calories at rest than male’s bodies.

When considering activities done each day, you will see that overall, men usually burn more calories exercising or carrying out activities, than females.

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How to track steps and calorie burn

Most dedicated fitness trackers like the Fitbit and some smart trackers like Apple watch will get you close to measuring your calorie burn during workout.

The use a technique that depends on your heart rate, and some personal information including weight, age and sex. You must enter these data into wearable gadget before it works.

If you don’t like wrist-wearables, chest-strap calorie counters like Polar heart-rate monitor, can tell your calories almost accurately.

Another calorie counter to use is the online calculators, which requires you to provide the type of workout, weight, age, sex and time(duration) of your exercise.

The best tool to track your daily steps and energy used is to wear a pedometer or an activity tracker. If you want to calculate everything yourself, you can use your pedometer steps to calculate your calories burned walking.

Note that you can only walk what your heart rate allows. If you have heart ralated problems, it would be high risk walking 5000 to 10,000 steps per day. Make sure you get a test when your wearable cardio heart rate monitor detects extreme heart conditions.


The best pedometers to wear when walking or running

The best fitness tracker for walking and running



Which one burns more calories – Walking 16000 steps, and running 16000 steps?

Want to compare How many calories are burnt while walking vs running the same steps? That is pretty simple. walking is a light to moderate exercise which does not engage all the body muscles at the same rate and intensity as running.

At certain speeds, running is a very high intensity cardio workout that works most of your muscle groups and burns more calories. Besides, your heart beats faster when running than walking and your blood and oxygen circulation is high demanded when running than wen walking.


How many steps burns 1000 calories?

160-pound person of average height will burn about 40 calories per 1,000 steps.  But it will take a 160 pound, 6 foot tall person 21900 steps to burn 1000 calories.


How many calories does 1000 step burn?

A 6 foot 100lb(45kg) person would burn about 28 calories walking 1000 steps. For how to convert steps to calories, see how to convert 1000 steps to calories.


How many calories do I burn when I’m not exercising?

The basal metabolic rate(BMR) tells us how many calories an inactive person burn in a day. If you go back in one of the previous sections, you will see how to calculate BMR – the number of calories your body burns at rest. Knowing your BMR help you to decide how much calories you consume, to create a deficit. The weekly BMR is the total calories you burn at rest per day multiplied by 7 and you can then adjust your calorie intake depending on your goal for a week. You will take in less calories than the BMR if you want lose weight and you will consume more calories then BMR if you want to gain weight.

Read more: Is treadmill good for weight loss? 


How do I create calorific deficit?

If you plan to lose one to two pounds of weight every week , you must create a calorie deficit and burn more calories than you take in. The best way i to exercise and burn about 2000 calories per week(250-350 calories per day) by exercising and then trim 1,500 calories every week by reducing calorie intake(214 fewer calorie per day) in your diet.

The best people who can help you with this are the dietitian or nutritionist. They can understand your your body’s specific calorie needs and suggest you more accurate estimate regarding how much calories you eat each day and how much to burn exercising.


How many steps are there in a mile?

The calorie numbers in the following table are based on metabolic equivalents (MET). We consider an average of the calories burned walking within speed range from 2 to 4 miles/ hour

2,000 Steps per Mile (Height 6 Feet and Above) Calories Burned by Step Count and Weight
Weight100 lb120 lb140 lb160 lb180 lb200 lb220 lb250 lb275 lb300 lb
Steps45 kg55 kg64 kg73 kg82 kg91 kg100 kg114 kg125 kg136 kg
1,00028 cal.333844495560697582


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