Calories for 20,000 steps by body weight
Heavier people use more energy to move the same distance. These figures are active calories, the extra energy above what your body uses at rest, for someone 174 cm tall at an average pace.
| Body weight | Calories for 20,000 steps |
|---|---|
| 50 kg (110 lb) | about 383 kcal |
| 60 kg (132 lb) | about 459 kcal |
| 70 kg (154 lb) | about 536 kcal |
| 80 kg (176 lb) | about 612 kcal |
| 90 kg (198 lb) | about 689 kcal |
| 100 kg (220 lb) | about 765 kcal |
| 110 kg (243 lb) | about 842 kcal |
How far is 20,000 steps?
Stride length is roughly 41.5% of your height, so taller people cover more ground with each step.
| Height | Distance for 20,000 steps |
|---|---|
| 150 cm (4 ft 11 in) | 12.4 km (7.7 mi) |
| 160 cm (5 ft 3 in) | 13.3 km (8.3 mi) |
| 170 cm (5 ft 7 in) | 14.1 km (8.8 mi) |
| 180 cm (5 ft 11 in) | 14.9 km (9.3 mi) |
| 190 cm (6 ft 3 in) | 15.8 km (9.8 mi) |
How long does it take to walk 20,000 steps?
| Pace | Cadence | Time |
|---|---|---|
| Easy stroll | 80 steps a minute | about 250 minutes |
| Average walk | 100 steps a minute | about 200 minutes |
| Brisk walk | 120 steps a minute | about 167 minutes |
What 20,000 steps burns off in food
For a 70 kg adult, 20,000 steps is about the same energy as:
- 3.6 bags of crisps (28 g)
- 3.9 cans of cola (330 ml)
- 2.1 slices of pizza
- 2.2 milk chocolate bars (45 g)
- 2.1 glazed doughnuts
- 2.8 lattes (350 ml)
See the full, country-specific version with local brands in the steps to snacks tracker.
Is 20,000 steps a day enough?
20,000 steps is a very active day. It is roughly 14 km of walking, which suits weekends, hikes or people with active jobs. Build up gradually if you're not used to it, and rest if your feet or joints hurt.