10,000 Steps: Calories Burned Per Day
What is the 10,000 Steps Rule?
The 10,000 steps rule is a widely accepted fitness goal that originated in Japan in the 1960s. The goal is to take at least 10,000 steps per day to maintain a healthy lifestyle and reduce the risk of chronic diseases, such as heart disease, diabetes, and obesity.
Calories Burned Per Day
But how many calories can you burn by taking 10,000 steps per day? The answer depends on several factors, including your weight, pace, and stride length.
Estimated Calories Burned
According to various studies and fitness trackers, here are the estimated calories burned per day based on different paces:
Leisurely Pace (3-4 km/h)
- 100-120 pounds (45-54 kg): 400-500 calories
- 120-140 pounds (54-64 kg): 500-600 calories
- 140-160 pounds (64-73 kg): 600-700 calories
- 160-180 pounds (73-82 kg): 700-800 calories
Average Pace (5-6 km/h)
- 100-120 pounds (45-54 kg): 600-700 calories
- 120-140 pounds (54-64 kg): 700-800 calories
- 140-160 pounds (64-73 kg): 800-900 calories
- 160-180 pounds (73-82 kg): 900-1000 calories
Brisk Pace (7-8 km/h)
- 100-120 pounds (45-54 kg): 800-900 calories
- 120-140 pounds (54-64 kg): 900-1000 calories
- 140-160 pounds (64-73 kg): 1000-1100 calories
- 160-180 pounds (73-82 kg): 1100-1200 calories
Tips to Increase Your Calories Burned
While taking 10,000 steps per day is a great starting point, there are ways to increase your calories burned:
- Incorporate Strength Training: Adding strength training exercises can increase your resting metabolic rate, helping you burn more calories at rest.
- Take the Stairs: Instead of taking the elevator, opt for the stairs to increase your energy expenditure.
- Walk with Weights: Wearing light weights or ankle weights while walking can increase your caloric expenditure.
- Increase Your Intensity: Try to incorporate short bursts of high-intensity walking or jogging to boost your calories burned.
Conclusion
Taking 10,000 steps per day is a great way to maintain a healthy lifestyle and burn calories. By understanding the estimated calories burned based on your pace and weight, you can set realistic fitness goals and make adjustments to your daily routine to increase your energy expenditure. Remember to incorporate strength training, take the stairs, walk with weights, and increase your intensity to maximize your calories burned.
