How many calories does 1000 steps burn

How Many Calories Does 1000 Steps Burn? My Experience

Though I love lifting weights, there are certain days where I have a lot on my plate. No time for weights. On these days, whether I’m vacationing or at work, I make sure to get my daily dose of exercise by walking. If you have busy days or are looking to start exercising, 1000 steps a day can be a good start.

How many calories does 1000 steps burn? Everyone is different and there are various factors that come into play when calculating the number of calories burned per 1000 steps. The article below explains in detail how many calories you’ll burn, how to intensify your walk for more calorie burn per 1 step and more.

How many calories does 1000 steps burn?

One mile is equal to 2000 steps. So, how many miles in 1000 steps? Half a mile. And, studies show the average person burns about 0.05 calories per step. So, you’ll burn 50 calories per 1000 steps walking.

However, we’ve found that the number of calories burned can go up or down depending on factors such as your height, weight, and speed. So, here is a chart to show the amount of calorie burn for different speeds and for people of different weight. For accurate feedback, we used a pedometer.

1000 steps (Calories burned on slow, moderate, and fast paces)


2 mph (3.2 km/h)

3 mph (4.8 km/h)

4 mph (6.4 km/h)


Cal. Burned

Cal. Burned 

Cal. Burned

100 lb (45kg)




140 lb (64kg)




160 lb (73kg)




180 lb (82kg)




200 lb (91 kg)




220 lb (100kg)




250 lb (114kg)




275 lb (125kg)




300 lb(136 kg)




350 lb (159kg)








Factors that affect calories burner 1000 steps

How many calories does 1000 steps burn

Our bodies burn calories differently. Some body, especially heavier people, burn more calories per step. Here are a few factors that determine the number of calories burned 1000 steps. 

  • Stride length

Your stride length plays a big role in the number of calories burnt per 1000 steps. Your height determines your stride length. There are different ways you can measure your stride length using online mapping apps, going to a park and manually measuring your stride length and using the wet foot test method.

Why is stride length important? Taller people walk faster while shorter people are slower. This means that for every half mile, a shorter person burns more calories than a tall person.  

  • Weight

One of the main factors that determine how much calories one burns in 1000 steps is the body weight. Research after research  has shown that heavier people burn more calories per step compared to smaller bodied people.

This is because it takes more energy for a heavier person to push their body compared to a petite person. If you are on the smaller side, we recommend you up the number step a day to 6000 steps or more. Plus, we’ll mention a few exercises below plus some links to some exercises that you could add to your routine.

  • Walking surface (terrain)

Another factor that plays part on how many calories you burn walking 1000 steps is the type of surface.

For example, walking up a hill recruits more muscle groups, which makes your body work harder and burns more calories.

At the same time, walking at a slow pace on a flat surface burns fewer calories. So, for best results, opt for hilly surfaces to work your body more.

If you are using a treadmill with auto incline at home, you can adjust incline to higher degrees so as to simulate walking uphill and work more muscles.

  • Age

‘The older you grow, the more you glow,’ said my mum. One of the drawbacks of aging is losing muscle tissue. This means you burn calories at a slower rate compared to younglings.

Also, it means you have to work twice as hard. What you can do is add your step count or use a pedal exerciser from the comfort of your home and get as much workout as needed.

  • Lifestyle

How often are you on your feet? What do you eat? What are the habits that contribute to your weight loss/gain? The answers to these questions will help you in your progress.

Also, if you are looking to lose weight you have to be willing to make some lifestyle changes. And, there is a good chance your body and mind will protest about these changes. It’s normal. The changes you make depend on the number of pounds you want to shed off.

Related: How to run 3 miles a day and the calories burned. 

Can you lose weight walking 1000 steps?

1 pound has about 3500 calories. If you weight 160 lbs and walk 1000 steps a day, brisk walking, it will take 57 days to lose 1 pound. Although you can lose weight walking 1000 steps a day, aim to get to 10000 steps a day for better and faster results. A 160 lb person walking 10000 steps a day burns about 350 calories, enabling faster weight loss.

Also, here are a few ways you can add intensity to your workout.

How to add intensity

add intensity to walking exercises

Walking 1000 steps per day is a great start but it’s take months if not years to see positive results. Plus, it takes about 10 minutes to do the 1000 steps. A good workout should last at least 30 minutes for liss exercises and 15 – 20 minutes for hiit exercises. Here are a few exercises you can do to add intensity to your routine.

  • Try interval training

Interval training means changing the pace of any workouts. When walking 1000 steps, change the pace every few steps to keep the muscles engaged.

Here is a quick hiit walking exercise table for 1000 steps. In this example, 1000 steps take about 10 minutes.

10 minutes hiit walking workout



2.5 mph (slow pace)

1 min (warm up)

3.0 mph (moderate pace)

2 mins

4.0 mph (fast pace)

3 mins

3.0 mph

1 min

4.0 mph

2 mins

2.5 mph

1 min (cool down)

  • Add Squats:

Whether I want to tone my biceps or work my glutes, squats are my go-to exercises. Most athletes prefer this exercise because it has many variations plus you can workout using a machine or balance yourself with your body weight. About 0.30 per squats.

  • Switch directions

Another way you can intensify your 1000 steps workout is by switching directions as you walk. This is applicable when doing walking or running in place. Changing directions recruits different muscle groups which helps burn more calories per step.

Use weights: You can opt to add some light lifting using dumbbells when doing your 1000 steps. Adding dumbbells allows you to work your arms as you walk. Ensure the dumbbells are the right weight. Do not overexert yourself.

  • Switch surfaces/terrain

For a good workout, ensure to change the terrain or incline level if you are using a treadmill. Running uphill engages more muscles and burns calories faster while walking downhill helps your body cool down.

You can use the chart above as a guide to switch between different surfaces.  You can check some of the best Goplus treadmills here. 

  • Nutrition:

What’s on your plate plays a big role on your weight loss journey. You can’t work out and eat the wrong foods. Foods to eat include leafy greens, food high in fiber, Omega 3 and plenty of water.

Avoid fatty foods. Also, try as must as possible to be on your feet either at work or at home.

Benefits of walking

benefits of walking

Here are some benefits of taking 1000 steps a day

Burns calories: 1000 steps burn about 50 calories. We encourage you to get to 6000 steps then 1000 steps for better results.

Tones lower body: Though walking exercises work your body, they recruit the lower body more. Walking tones your calves, quads, hamstrings and glutes.

Reduces risk of heart problems: According to this study  walking for at least 30 minutes a day reduces risk of heart problems by up to 19%. 1000 steps take about 10 minutes which is great for beginners. However, as your body gets used to exercising we recommend you up your game to 10000 steps which is the recommended amount for adults.

Improve your health: Studies show that exercising between 15 – 30 minutes a day for five days has innumerable benefits including improving one’s health. If you suffer from joint pain, or want to lower your blood sugar, start your 1000 steps a day today to better your health.

Final thoughts

How many calories does 1000 steps burn? About 50 calories. To lose one pound you need to burn 3500 calories. Though 50 calories may seem small especially if you want to shed off 50 pounds and above,  it’s a great start. Once you’ve mastered the 1000 steps a day, push to 3000, 6000, then 10000 steps. This will keep you from dreaded weight loss plateau.

When working out, remember to maintain proper form, switch terrains to recruit more muscles, try interval training for faster calorie burn, and lastly, eat healthier foods and you’ll see better results sooner than later.  

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