How Many Steps to Burn 500 Calories?
Burning 500 calories by walking takes roughly 13,391 steps for a 70 kg person at a normal pace, and about 10,415 steps for a 90 kg person (heavier bodies burn more per step). That is well beyond the usual 10,000-step day, which is one reason a 500-calorie walking target is ambitious — but very achievable across a full day or by adding pace.
Burn 500 Calories Faster
Because calories depend on intensity as well as distance, you can hit 500 calories in fewer steps by jogging or running, or by adding hills. The calorie table below shows how the burn for a given step count rises with weight and activity — switch the activity above to compare.
| Body Weight | Walking (MET 3.5) | Jogging (MET 7) | Running (MET 11.5) |
|---|---|---|---|
| 60 kg | 320 kcal | 530 kcal | 686 kcal |
| 70 kg | 373 kcal | 619 kcal | 801 kcal |
| 80 kg | 427 kcal | 707 kcal | 915 kcal |
| 90 kg | 480 kcal | 795 kcal | 1,029 kcal |
| 100 kg | 533 kcal | 884 kcal | 1,144 kcal |
500 Calories and Weight Loss
A 500-calorie daily deficit is often cited as roughly half a kilogram (about one pound) of fat loss per week. Walking is a sustainable way to contribute to that deficit. Enter your own weight and step count above to see your personal calorie burn.