Calories burned walking 4,000 steps at 100 kg
About 152 kcal on top of what your body burns at rest, over 3 km and roughly 40 minutes of walking.
152kcal
3km
40minutes
1.5roti
What that is in food
- 1.5 medium roti (99 kcal each).
- 1.9 cups of masala chai with sugar (82 kcal each).
- 0.6 samosas (253 kcal each).
- Every day for a week, that is 1,064 kcal, about 0.1 kg of body fat, if you eat the same as before.
4,000 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.