Calories burned walking 3,000 steps at 100 kg
About 114 kcal on top of what your body burns at rest, over 2.3 km and roughly 30 minutes of walking.
114kcal
2.3km
30minutes
1.2roti
What that is in food
- 1.2 medium roti (99 kcal each).
- 1.4 cups of masala chai with sugar (82 kcal each).
- 0.5 samosas (253 kcal each).
- Every day for a week, that is 798 kcal, about 0.1 kg of body fat, if you eat the same as before.
3,000 steps by body weight
At 100 kg, by step count
| Steps | Distance | kcal |
|---|---|---|
| 5,000 | 3.8 km | 191 |
| 8,000 | 6.1 km | 305 |
| 10,000 | 7.6 km | 381 |
| 12,000 | 9.1 km | 457 |
| 15,000 | 11.4 km | 572 |
| 20,000 | 15.2 km | 762 |
- 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.