How many calories does 8,000 steps burn?

The short answer

About 330 calories, for an adult of average height who weighs 70 kg (154 lb). Your weight changes it more than anything else: about 260 calories at 55 kg (121 lb) and about 480 at 100 kg (220 lb). 8,000 steps is about 5.6 km, or 3.5 miles, for an adult of average height, and about 1 hour 8 minutes of walking at a normal pace.

8,000 steps, calories by body weight

Body weight	Calories burned
55 kg (121 lb)	about 260 kcal
70 kg (154 lb)	about 330 kcal
85 kg (187 lb)	about 410 kcal
100 kg (220 lb)	about 480 kcal

For an adult of average height, about 1.7 m (5 ft 7 in), on level ground. The figures come from a model of walking energy built on height, weight and speed, which tested within a few percent of measured values.

Does walking faster burn more?

Barely, for the same 8,000 steps. A brisk walk burns calories faster than a stroll, but it also gets you through the steps sooner, so the total comes out almost the same: for a 70 kg adult, about 350 calories at a stroll and 340 at a brisk walk. What changes the total is weight, hills, and how many steps you take, not how quickly.

Why your watch may show less

These are total calories, including what your body burns anyway just by being alive. Apple Watch shows less, about 250 for the same 8,000 steps at 70 kg, because its Move ring counts only the calories on top of that.

Where 8,000 steps sits

Eight thousand steps sits at the top of the range where the benefit levelled off for adults 60 and over, and at the start of it for younger adults: 6,000 to 8,000 and 8,000 to 10,000 a day respectively, in a 2022 meta-analysis of 47,471 adults (Paluch and colleagues).

Your own number

The walking calories calculator takes your weight, your height and your steps, and how many miles is 8,000 steps has the distance and time for every height. For other step counts, see calories per 1,000 steps.

Walking with a finish line

Most of us know we should walk more and still skip it, because “go for a walk” has no finish line. reTrek gives you one: pick a famous route, like the Camino de Santiago or the Inca Trail, and every walk moves you further along it, with a short film about the place waiting at each milestone. The walk you would have skipped becomes the one that gets you to the next milestone.

At 8,000 steps a day, Lukla to Everest Base Camp takes about 10 days. Everest Base Camp is free. Get reTrek.