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Whether it's a public park in the neighbourhood, big corporate houses during lunch hours or local playgrounds, we can see people out for a quick walk during morning or evening hours and they have only one goal- completing 10,000 steps on their smartwatch. But another parameter that actually gets equal attention like steps count, is calories burned during the workout.
According to Mayo Clinic, by walking 10,000 steps daily, an individual is expected to burn about 300 to 500 calories. The calculation is roughly right, but it might not be showing you the exact picture. The correct parameter to determine the actual energy lost during the workout or whether you will lose weight after walking 10,000 steps is Total Daily Energy Expenditure (TDEE). This is the total number of calories your body burns in a day walking included, but also everything else.
For most of us completing 10,000 steps in our smartwatch means around 7-8 kms of walking and if you are moving at a moderate pace of about 100 steps in a minute. But there are other factors that determine the actual outcome:
All the factors broadly decide how a body responds to the physical workout. TDEE is the better way to calculate the total calories burned in a day.
TDEE includes everything your body does throughout the day:
| What TDEE Includes | Examples |
| Resting metabolism (BMR) | Calories your body burns to keep your heart beating, lungs working, brain functioning and other vital processes running, even while you're resting. |
| Digestion (Thermic Effect of Food) | Energy used to digest, absorb and process the food you eat. |
| Everyday movement (NEAT) | Non-exercise activities such as standing, walking around the office, cooking, cleaning, climbing stairs and household chores. |
| Exercise | Planned physical activity such as walking, running, cycling, strength training or playing sports. |
There is an assumption that the 10,000-step goal has been set following some research or study. But it is not true, the 10,000 steps is just a marketing move and there is not scientific basis. The assumption that gave rise to the myth most probably connects to this announcement in 1965 when a Japanese company called Yamasa Clock and Instrument Co. launched a pedometer named Manpo-kei that literally means "10,000 steps meter." Why 10,000? As it was catchy and easy to remember, not because anyone had studied it and found it to be the ideal number for health.
A 2019 JAMA Internal Medicine study of nearly 17,000 older women found mortality risk fell steadily as daily steps rose, but the benefit flattened out at around 7,500 steps. Going beyond that added nothing measurable. A 2022 Lancet Public Health meta-analysis of 15 international groups found the same plateau: risk levelled off at 6,000 8,000 steps for adults aged 60+ and 8,000 10,000 for adults under 60.
A 2025 Lancet Public Health dose-response review went further, pointing to roughly 7,000 steps a day as the practical target across outcomes including mortality, cardiovascular disease and cognitive decline.
So yes, 10,000 steps is a good target if it keeps you moving. Just don't treat it as a magic number, because it never was one.
As part of a study, in 2017 Stanford put popular wearables to the test, while studying them under the actual lab measurements. During the study, while heart-rate tracking held up well, calorie estimates didn't. The best-performing device was still off by about 27% on average, and the worst missed by a staggering 93%.
So take your smart watch numbers with a pinch of salt as the real numbers could be far different.
Walking 10,000 steps is great but results may vary depending on the schedule you follow for rest of the day. If two people walk the exact same distance in same time, but the results may vary depending on factors like diet, activity levels, and metabolism. So it is better to try a TDEE calculator, ideally one using the Mifflin-St Jeor equation. It won't be exact. Think of it as a baseline. Track your weight over a few weeks. Adjust as you go.
Disclaimer: This article is for general information only and should not be considered medical or nutrition advice. Calorie estimates vary between individuals. Consult a qualified healthcare or nutrition professional before making significant changes to your diet or exercise routine.