Calories burned walking 20,000 steps at 70 kg
About 533 kcal on top of what your body burns at rest, over 15.2 km and roughly 200 minutes of walking.
533kcal
15.2km
200minutes
5.4roti
What that is in food
- 5.4 medium roti (99 kcal each).
- 6.5 cups of masala chai with sugar (82 kcal each).
- 2.1 samosas (253 kcal each).
- Every day for a week, that is 3,731 kcal, about 0.5 kg of body fat, if you eat the same as before.
20,000 steps by body weight
At 70 kg, by step count
| Steps | Distance | kcal |
|---|---|---|
| 5,000 | 3.8 km | 133 |
| 8,000 | 6.1 km | 213 |
| 10,000 | 7.6 km | 267 |
| 12,000 | 9.1 km | 320 |
| 15,000 | 11.4 km | 400 |
| 20,000 | 15.2 km | 533 |
- Speed changes the number less than you would think: per km, brisk walking burns only a little more than strolling. Hills and stairs add more.
- Fitness bands often show a bigger number because they include the calories you would burn sitting still. For a diet, use the net number.