10km Walk Calories Burned: Exact Numbers by Weight and Pace

A 10km walk burns roughly 350 to 780 calories, and body weight decides most of it. At a moderate 5 km/h you burn about 7 calories per kilogram of body weight for the whole walk — 490 calories at 70 kg, 700 at 100 kg. Walk it briskly at 6.4 km/h and those numbers rise to about 545 and 780.

That is the 10km walk calories burned figure for one session, start to finish. Below is the full table, the arithmetic so you can check the number yourself, the time and step cost, and — the part most pages skip — what a 10 km walk actually does and doesn't do for weight loss.

10km Walk Calories Burned by Body Weight and Pace

This is the table. Two paces: moderate (5 km/h, a comfortable walking speed) and brisk (6.4 km/h, exactly 4.0 mph, where you're breathing harder but can still talk).

Body Weight	Moderate — 5 km/h (2h 00m)	Brisk — 6.4 km/h (1h 34m)
50 kg (110 lb)	350 cal	390 cal
60 kg (132 lb)	420 cal	470 cal
70 kg (154 lb)	490 cal	545 cal
80 kg (176 lb)	560 cal	625 cal
90 kg (198 lb)	630 cal	705 cal
100 kg (220 lb)	700 cal	780 cal
110 kg (243 lb)	770 cal	860 cal

Two patterns worth noticing:

• Weight is the dominant variable. A 100 kg walker burns exactly twice what a 50 kg walker burns on the identical route. Nothing else in this table comes close to that effect.
• Pace adds only about 11%. Walking briskly raises 10km walking calories burned by roughly a tenth, not a third. The reason is that speed cuts both ways: you burn more per minute, but you finish 26 minutes sooner. Faster walking wins big on calories per hour, barely at all on calories per 10 km.

For your own weight and pace rather than the nearest row, run it through the Walking Calories Calculator.

The Arithmetic, So You Can Check It

Every number above comes from MET values — Metabolic Equivalent of Task, the standard published in the Compendium of Physical Activities and used by the American College of Sports Medicine. One MET is your resting metabolic rate: roughly 1 calorie per kilogram of body weight per hour.

Walking METs:

Pace	Speed	MET
Easy	4.0 km/h (2.5 mph)	3.0
Moderate	5.0 km/h (3.1 mph)	3.5
Brisk	6.4 km/h (4.0 mph)	5.0
Very brisk	7.2 km/h (4.5 mph)	6.3

The formula is short:

Calories = MET × body weight (kg) × hours

So for a 70 kg person walking 10 km at 5 km/h, which takes 2.0 hours:

3.5 × 70 × 2.0 = 490 calories

And the same person walking briskly at 6.4 km/h, which takes 1.5625 hours:

5.0 × 70 × 1.5625 = 547 calories

That's it. Multiply your own weight in kg by 7.0 for the moderate 10 km number, or by 7.8 for the brisk one, and you'll land within a few calories of the table. If you want the full MET reference across walking speeds and inclines, see our MET values for walking chart.

Gross vs Net: Why the Real Number Is Lower

Here's the caveat almost nobody mentions, and it changes the weight-loss math.

MET-based figures are gross calories — everything burned during those two hours, including what you'd have burned anyway sitting on the sofa. That baseline is 1 MET, about 1 calorie per kg per hour, so a 70 kg person spends roughly 140 of those 490 calories just being alive.

Net calories — the extra burn you actually created by walking — is what matters for a deficit:

Net calories = (MET − 1) × body weight (kg) × hours

Body Weight	Net at 5 km/h	Net at 6.4 km/h
50 kg (110 lb)	250 cal	315 cal
60 kg (132 lb)	300 cal	375 cal
70 kg (154 lb)	350 cal	440 cal
80 kg (176 lb)	400 cal	500 cal
90 kg (198 lb)	450 cal	565 cal
100 kg (220 lb)	500 cal	625 cal

Net burn runs about 20–29% below the headline figure. Interestingly, the brisk column loses less to the baseline correction, because you're sitting in the "would have burned anyway" window for 26 fewer minutes. On a net basis, brisk walking beats moderate by about 25% rather than 11% — which is a much better argument for picking up the pace than the gross numbers suggest. See what is brisk walking for how to tell you're actually in that zone.

How Long a 10 km Walk Takes, and How Many Steps It Is

Calories are only half of what people want when they search 10km walk calories. The other half is the time cost and the step count.

Pace	Speed	Time for 10 km
Slow stroll	4.0 km/h	2h 30m
Moderate	5.0 km/h	2h 00m
Steady	5.5 km/h	1h 49m
Brisk	6.0 km/h	1h 40m
Brisk (4 mph)	6.4 km/h	1h 34m
Power walk	7.0 km/h	1h 26m

In steps, 10 km is roughly 12,500 to 15,000 steps, depending on your height — about 13,100 for an adult of average height at around 1,310 steps per km. Our how many steps in 10 km guide has the full breakdown by height, and the Step Distance Calculator will do it with your own stride. For time at your specific pace, use the Walking Time Calculator, and for a slightly longer target see how long does it take to walk 12 km.

Metric to imperial, since most people searching this are metric: 10 km is 6.21 miles. A 10 km walk sits between the 5-mile and 7-mile marks in imperial terms, so if you find yourself on a US-oriented page, calories burned walking 5 miles is the nearest imperial equivalent — add roughly a quarter to those numbers to reach 10 km. On a per-kilometer basis, 10 km works out to 35–78 calories per km depending on weight and pace; our calories burned walking per km guide covers that view.

What a 10 km Walk Does — and Doesn't Do — for Weight Loss

One 10 km walk is a genuinely large single session. It also isn't a shortcut. Here's the honest accounting.

What it does:

• Clears the weekly activity bar in two sessions. The CDC recommends 150 minutes of moderate activity per week. Two 10 km walks at a moderate pace is 240 minutes. One walk alone gets you to 80% of the weekly target.
• Creates a real, repeatable deficit. At 70 kg, five 10 km walks a week is roughly 1,750 net calories — meaningful, and it compounds week over week.
• It's more than a calorie burn. Two hours of moderate movement affects post-meal glucose and blood lipids in ways a calorie table doesn't capture.

What it doesn't do:

• It doesn't burn a pound. A pound of fat is often quoted at about 3,500 calories, so a 70 kg walker needs roughly 10 walks of 10 km to net one pound — and NIH researchers behind the Body Weight Planner have shown the 3,500-calorie rule overpredicts real-world loss, because metabolism adapts downward as you get lighter. Expect slower than the arithmetic promises.
• It doesn't survive a compensating snack. A 490-calorie walk is undone by a large muffin and a latte. This is the single most common reason people walk 10 km regularly and see nothing on the scale.
• It doesn't beat consistency. One 10 km walk a week burns less than a 4 km walk done daily, and is much harder on your feet and schedule. If your goal is weight loss rather than distance, the frequency question matters more than the distance question — see how much should I walk to lose weight and if I walk 1 hour a day, how much weight will I lose.

If you want to burn more without walking further: add hills. A 5% incline raises 10km walking calories burned by roughly a third at the same speed, which is a bigger lever than pace and costs you no extra time. A weighted vest works the same way, by raising your effective body weight in the formula above.

Frequently Asked Questions

How many calories burned in 10km walk?

Between 350 and 780 calories for most adults. At a moderate 5 km/h, multiply your body weight in kg by 7 — a 70 kg person burns about 490 calories, a 90 kg person about 630. At a brisk 6.4 km/h, multiply by 7.8 instead. Subtract about 20–25% if you want net calories, meaning the burn above what you'd have spent resting.

Is walking 10 km a day good for weight loss?

Yes, if the diet holds. Ten kilometers daily nets roughly 350 calories of extra burn at 70 kg, which is about 2,450 a week — roughly 0.7 lb of fat per week by the arithmetic, and realistically closer to 0.5 lb once appetite compensation is counted. The two catches are appetite compensation and sustainability: two hours a day is a large time commitment, and most people do better with 45–60 minutes daily than with occasional long walks.

How many calories does a 10 km walk burn for a woman?

The same as for a man at the same body weight and pace — the MET formula has no gender term. A 60 kg woman burns about 420 calories walking 10 km at a moderate pace, and 470 at a brisk pace. Men show higher averages only because average male body weight is higher.

Does walking 10 km fast burn more calories?

Slightly. Brisk walking raises the total for the distance by about 11% in gross terms, because the higher per-minute burn is largely offset by finishing 26 minutes sooner. On a net basis the gap is bigger, closer to 25%. The clearer win from walking faster is time: you get the same 10 km calorie burn back in an hour and a half instead of two hours.

How many steps is a 10 km walk, and how many calories per step?

About 12,500 to 15,000 steps, averaging near 13,100 for adults of typical height. At 490 calories for 70 kg that's roughly 0.037 calories per step, or about 37 calories per 1,000 steps. Taller walkers cover 10 km in fewer, longer steps, so their per-step figure is higher while the total stays the same.

Track 10km Walk Calories Burned Automatically

Knowing that a 10 km walk burns 490 calories is useful once. Watching distance, pace, and calorie burn accumulate on every walk is what turns it into a habit.

Steps: Workout & Pedometer tracks distance, pace per kilometer, and calories automatically from your iPhone and Apple Watch — no manual entry, no guessing which row applies to you. Plan the walk with the Walking Calories Calculator, Walking Time Calculator, and Step Distance Calculator, then let the app confirm what you actually did.

Ready to log your next 10 km? Download Steps — free on iPhone and Apple Watch.