How Many Steps Burn 500 Calories? Complete Guide
Learn how many steps you need to burn 500 calories based on your weight, pace, and terrain. Use our calculator for an exact number.
Steps Team•
How Many Steps Burn 500 Calories?
If you want to burn 500 calories by walking, you'll generally need somewhere between 8,000 and 14,000 steps depending on your body weight. Heavier individuals burn more calories per step, so they reach the 500-calorie mark faster. A 200-pound person might get there in around 8,500 steps, while a 120-pound person may need closer to 14,000 steps.
Understanding this relationship helps you set realistic daily step goals for weight loss, plan walking workouts, and track your progress accurately.
Steps to Burn 500 Calories by Body Weight
Your body weight is the most important factor in how many steps it takes to burn 500 calories. The table below shows estimates for walking at a moderate pace (3 mph) on flat terrain:
| Body Weight | Steps to Burn 500 Calories | Approx. Distance | Approx. Time |
|---|---|---|---|
| 120 lbs (54 kg) | ~14,000 steps | ~5.4 miles | ~110 min |
| 140 lbs (64 kg) | ~12,500 steps | ~4.8 miles | ~100 min |
| 155 lbs (70 kg) | ~11,500 steps | ~4.4 miles | ~95 min |
| 180 lbs (82 kg) | ~9,500 steps | ~3.7 miles | ~80 min |
| 200 lbs (91 kg) | ~8,500 steps | ~3.3 miles | ~70 min |
| 220 lbs (100 kg) | ~7,500 steps | ~2.9 miles | ~65 min |
These are estimates for moderate-pace walking. Walking faster, on inclines, or on uneven terrain increases calorie burn — meaning you'll hit 500 calories in fewer steps.
Use our Steps to Calories Calculator to get a precise number based on your weight and pace, or try the Walking Calories Calculator for time- and distance-based estimates.
Factors That Affect Calorie Burn Per Step
Two people walking the same number of steps can burn very different amounts of calories. Here's what determines calorie burn per step:
Body Weight The biggest factor. Moving a heavier body requires more energy. This is why the step counts in the table above vary so dramatically across weight ranges.
Walking Pace Faster walking burns more calories per minute — and the increased effort means more calories per step too. A brisk 4 mph pace burns roughly 30% more than a casual 2 mph stroll for the same number of steps.
| Walking Pace | Speed | Calories per 1,000 Steps (155 lbs) |
|---|---|---|
| Slow | 2.0 mph | ~27 cal |
| Moderate | 3.0 mph | ~33 cal |
| Brisk | 3.5 mph | ~38 cal |
| Power walk | 4.0 mph | ~44 cal |
Incline and Terrain Walking uphill increases calorie burn by 30–50% compared to flat ground. Walking on grass, sand, or gravel also increases effort compared to smooth pavement.
Fitness Level More physically fit individuals tend to burn slightly fewer calories at the same pace because their bodies are more efficient. Over time, regular walkers may need to increase pace or distance to maintain the same calorie burn.
Age and Metabolism Resting metabolic rate declines slightly with age, but the impact on walking calorie burn is relatively small — body weight and pace matter far more.
How to Burn 500 Calories Walking Every Day
Burning 500 calories through walking is achievable for most people. Here's a practical framework:
Option 1: One longer walk Walk briskly for 75–90 minutes at 3.5–4 mph. This covers roughly 4–5 miles and gets you to the 500-calorie mark if you weigh 155+ lbs.
Option 2: Split into two sessions
- Morning: 40-minute brisk walk (~2,500–3,000 steps)
- Evening: 50-minute moderate walk (~3,000–3,500 steps)
Combined, that's 5,500–6,500 intentional steps, plus incidental daily steps from errands and commuting.
Option 3: Stack with daily activity If you already accumulate 5,000–6,000 steps from daily life, adding a single 30–40 minute brisk walk can push you to the calorie target.
For a structured plan tailored to your weight loss goals, check the Weight Loss Walking Calculator.
Also see our posts on morning walk benefits and walking after eating benefits to maximize your daily calorie burn.
Steps to Burn 500 Calories vs Other Activities
Walking is one of the most accessible ways to burn 500 calories, but how does it compare to other exercises? (Estimates for a 155-lb person):
| Activity | Duration to Burn ~500 cal | Steps Equivalent |
|---|---|---|
| Walking (3 mph) | ~135 min | ~11,500 steps |
| Brisk walking (4 mph) | ~110 min | ~9,000 steps |
| Jogging (5 mph) | ~60 min | ~7,000 running steps |
| Cycling (moderate) | ~75 min | — |
| Swimming | ~65 min | — |
| Jump rope | ~45 min | — |
Walking takes longer than higher-intensity activities, but it comes with lower injury risk, no equipment, and the ability to do it anywhere. For weight management, consistency beats intensity — and walking is far easier to sustain long-term.
For more on the walking vs. other activities comparison, see our guide on how many steps to lose a pound.
Frequently Asked Questions
How many steps burn 100 calories?
At a moderate walking pace, most adults burn about 100 calories in roughly 2,000–3,000 steps. For a 155-lb person, the estimate is around 2,200–2,500 steps. Heavier individuals will hit 100 calories in fewer steps.
How many steps do I need to burn 300 calories?
For most adults, 300 calories requires approximately 6,000–9,000 steps depending on body weight. A 200-lb person burns 300 calories in roughly 6,000 steps; a 130-lb person needs closer to 9,000.
Does walking speed affect how many steps burn 500 calories?
Yes, significantly. Walking faster burns more calories per step, so you'll reach 500 calories in fewer total steps. A 155-lb person burns 500 calories in about 15,000 slow steps but only about 11,000 brisk steps.
Can I burn 500 calories a day just by walking?
Yes — especially if you're above average body weight or combine walking with some daily incidental movement. Aim for 10,000–12,000 brisk steps if you're around 155 lbs, or 8,000–9,000 steps if you're 190+ lbs. Read more about 10,000 steps a day benefits and the calorie burn at that level in 10,000 steps calories burned.
Is burning 500 calories a day enough to lose weight?
Burning 500 calories per day through walking creates a weekly deficit of ~3,500 calories — roughly 1 pound of fat per week — if you keep your diet the same. Combined with modest dietary adjustments, this rate can be sustained safely over time.
Calculate Your 500-Calorie Step Goal
Get an exact step count for burning 500 calories based on your personal stats:
- Steps to Calories Calculator — Enter your steps and weight to see calories burned
- Walking Calories Calculator — Calculate calories by pace, distance, and time
- Daily Step Goal Calculator — Set the right daily step target for your calorie goals
Ready to start burning 500 calories a day? Download Steps — the free iPhone pedometer that tracks your steps, distance, and calorie burn automatically throughout the day.