In general, 500 to 800 calories are burned walking for 10 km. The wide range stems from differences in body weight, fitness levels and walking incline or terrain. Heavier people, novice walkers and people who walk uphill tend to shed the most fats in every category.
Therefore, it is possible to lose weight by walking 10km at least 5 times every week. And other than weight loss, one also reaps other cardiovascular benefits of walking.
Calories Burned Walking 10 Km By Weight
If you weigh 100 pounds (45KG):
- Walking 10 km at a moderate pace of 5.6 kph: 372 calories burned
- Walking 10 km at a fast pace of 7.2 kph: 416 calories burned
If you weigh 130 pounds (59KG):
- Walking 10 km at a moderate pace of 5.6 kph: 478 calories burned
- Walking 10 km at a fast pace of 7.2 kph: 541 calories burned
If you weigh 160 pounds (73KG):
- Walking 10 km at a moderate pace of 5.6 kph: 596 calories burned
- Walking 10 km at a fast pace of 7.2 kph: 671 calories burned
If you weigh 190 pounds (86KG):
- Walking 10 km at a moderate pace of 5.6 kph: 702 calories burned
- Walking 10 km at a fast pace of 7.2 kph: 795 calories burned
If you weigh 220 pounds (100KG):
- Walking 10 km at a moderate pace of 5.6 kph: 813 calories burned
- Walking 10 km at a fast pace of 7.2 kph: 920 calories burned
If you weigh 250 pounds (113KG):
- Walking 10 km at a moderate pace of 5.6 kph: 926 calories burned
- Walking 10 km at a fast pace of 7.2 kph: 4044 calories burned
If you weigh 280 pounds (127KG):
- Walking 10 km at a moderate pace of 5.6 kph: 1037 calories burned
- Walking 10 km at a fast pace of 7.2 kph: 1168 calories burned
How Many Steps in 10km Walk? (Men and Women Combined)
Basically, there are different steps for different people, depending on height, weight, gender, and speed. For example, a woman of 5’7” height and 66kg weight at a slow speed of 3km/h makes 18059 steps walking for 10km. On the other hand, a man of 5’7” height and 66kg weight at a slow speed of 3km/h makes 17854 steps walking for 10km.
Also, a man that is 5’7” in height and 75kg at a brisk walk at 6.5km/h makes 11945 steps walking for 10km. However, a woman that is 5’7” in height and 75kg at a brisk walk at 6.5km/h make 12150 steps walking for 10km.
Therefore, both men and women make more steps at a slow pace than at a fast pace. However, it is also evident that men make fewer steps than women under the same circumstances.
Therefore, the average number of steps in a brisk walk at a 6.5 km/h speed for both men and women is 12,047 steps for 10km. At a slow pace of 3km/h, the number of steps increases to 17956 steps for 10km.
Read on for details: How Many Steps to Walk or Run 10K by Height & Gender?
Read Also: How long does it take to walk 10km outside or on the treadmill?
Does a 10km Walk Help with Weight Loss?
Yes, it does. While you will need a diet reconsideration to go with the walk, walking 10km is definitely enough to burn some weight. Walking 10 km 5 days a week, with a balanced calorie deficit, you can expect to safely lose between 4 and 8 pounds in a month.
Other than a diet, consider a walk that is more uphill or with a higher incline on a treadmill. A consistent climb helps build resistance, which is helpful with better weight loss results.
Also, on the days that you don’t walk, you can take on strength exercises. These will strengthen your lower body and core, enabling you to take faster and continuous walks without the risk of injuries. Also, the strength classes help build muscle mass, which further improves your body to a leaner outlook. Furthermore, building muscle mass from fats burned reduces the ease of falling back into a chubby outlook compared to just walking.
Final Thoughts
On average, 750 calories are burned walking for 10km. Therefore, it is a great cardiovascular exercise to help in shedding calories, which helps keep a fit body.
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