A worked example: 10,000 steps at 70kg
10,000 steps for a 70kg person burns approximately 350 kcal — in line with widely cited step-count calorie estimates.
The formula: calories = steps × 0.0005 × weight (kg)
This fixed rate of roughly 0.0005 kcal per step per kilogram of bodyweight is a common approximation for a typical, moderate walking pace — a simplified rate rather than one derived from measuring an individual's actual gait or intensity.
The same steps, a heavier person: 90kg instead of 70kg
The identical 10,000 steps for a 90kg person burns 450 kcal instead of 350 — 100 kcal more, purely from the higher bodyweight in the formula, since heavier bodies expend more energy moving the same distance.
Why 10,000 steps specifically?
The "10,000 steps a day" target is widely cited but originated from a 1960s Japanese pedometer marketing campaign rather than a specific health study — it has since become a reasonable general activity benchmark, even without a precise scientific origin.
How this compares to a fitness tracker
This uses a simplified fixed rate, while wearable devices often incorporate heart rate and stride-length data for a more personalized estimate — the two won't match exactly, but should land in a similar range for typical walking activity.