How the calculation works
The energy cost of any activity can be expressed in METs — multiples of resting metabolic rate. For walking, MET values range from about 2.0 (slow stroll) to 5.0 (very brisk, near jogging pace). The calorie estimate is simply kcal = MET × weight (kg) × hours.
Pace cheat-sheet
- Slow stroll: ≈ 3.2 km/h, 2.0 mph, 2.8 MET (window-shopping pace)
- Moderate: ≈ 4.8 km/h, 3.0 mph, 3.5 MET (commute pace)
- Brisk: ≈ 5.6 km/h, 3.5 mph, 4.3 MET (slightly out of breath)
- Very brisk: ≈ 6.4 km/h, 4.0 mph, 5.0 MET (almost jogging)
What 10,000 steps actually means
The 10,000-steps-a-day target is more of a marketing slogan from a 1960s Japanese pedometer than a clinical recommendation. For Canadians, the practical takeaway is that most adults can hit roughly 1,300 steps per kilometre walked — so 10,000 steps is about 7.5 km. At a moderate pace that’s about 90 minutes of walking distributed across the day.
More recent research (e.g. JAMA Internal Medicine, 2022) found that all-cause mortality benefits plateau around 7,000–8,000 steps per day for adults over 60, and extending past 10,000 doesn’t add much additional benefit. The point isn’t a magic number — it’s replacing sitting time with movement.
What the number doesn’t tell you
MET-based estimates assume a fit adult of typical body composition walking on flat ground. Going uphill, walking with weight, or carrying poor mechanics can shift the actual burn by 20–40%. Heart-rate-based estimates from a fitness tracker will generally personalise better.