Exercise & Fitness

A 10 km run burns about body-weight(kg) × 10 kcal—roughly 500–900 kcal for most adults on flat, temperate roads.

A 100K-step day burns roughly 3,300–5,000 calories for most adults, depending on body weight, walking speed, and terrain.

10,000 steps burn about 300–500 calories for most adults; the exact burn changes with body weight, pace, and step length.

A 10K run burns about 10 × your body weight in kg—roughly 600–800 calories for most runners on level ground.

For most adults, 10,500 walking steps burn about 350–600 calories, with body weight, pace, stride, and hills making the number shift.

10,000 steps usually burn about 300–600 calories for adults, with weight, pace, stride length, and terrain shifting the total.

For 10,000 steps, most adults burn about 300–500 calories, depending on body weight and walking pace on flat ground.

For women, 10,000 steps burn about 250–500 calories, depending on body weight, stride length, and walking pace.

Most people burn about 300–500 calories from 10,000 steps, with lighter bodies and easy paces near 300 and heavier bodies or brisk paces closer to 500.

Walking 10,000 steps burns about 330–580 calories for most adults, depending on body weight and pace (roughly 5 miles at easy to brisk speed).