Steps calories

tintarandy
tintarandy Posts: 69 Member
edited November 22 in Health and Weight Loss
How much does a normal BMI female burn while walking around 10k steps through the day?
My Samsung Health app gives me 326 calories but I think it s too much... I ve heard people say under 100

Stats:
Female, 20
61kg
5'5.5
Bmi: 22

Replies

  • T0M_K
    T0M_K Posts: 7,526 Member
    well, i think its difficult to calculate for just walking. if you intentionally walked a brisk pace for 10,000 steps,, thats on thing but just clocking 10,000 going about your day...hard to say.

    are you intending to use the number to add to your calories to consume? or are you just curious about what the number is?
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited October 2017
    I don't have any research or literature to support this, but based on my numbers, estimates, and tracking... I don't burn a meaningful amount of calories simply being busy. A 5k step day doesn't differ in any meaningful way from a 10k step day, unless those steps are specifically tied to exercise (going for a run, playing basketball, etc).

    As such, I don't consider walking exercise.

    To take it 1 step further... 10k(ish) steps running is in the neighborhood of 1000 calories (very lose estimation here based on my data/history). And that's running. Walking is far more efficient, so it will burn far less calories.
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  • tintarandy
    tintarandy Posts: 69 Member
    edited October 2017
    I was thinking of having my app synchronized with Mfp... I actually did it for 1 day and I am really cautious because if I see calories left I am eating them back and I just don't want to fool myself while doing it
  • olive1968
    olive1968 Posts: 148 Member
    My fitbit gives me about 300 calories a day for 8,000 or so steps. I TRY not to eat those back and only eat back a portion of "real" exercise, ie, purposeful additional movement. Depending on ones settings, it could be very different for them.
  • T0M_K
    T0M_K Posts: 7,526 Member
    edited October 2017
    tintarandy wrote: »
    I was thinking of having my app synchronized with Mfp... I actually did it for 1 day and I am really cautious because if I see calories left I am eating them back and I just don't want to fool myself while doing it

    My suggestion is that if you have accurately setup MFP, eat what it says and only eat additional calories from intentional exercise like a workout. and then, i'd eat those cals sparingly as calorie burn is sort of hard to nail down. so if you're really hungry on your workout day, eat back 1/2 of estimated burned calories. drink lots of water and you can always fill in with fresh raw vegetables...rarely do they add up to enough to cause you a problem, plus they are good for you.
  • tintarandy
    tintarandy Posts: 69 Member
    Thanks everyone!
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    I burn around 250 calories for 1000 steps. As you are 16 kgs heavier than I am then 326 propably is reasonably close to the mark. I'd start eating back 3/4 of those and if you are maintaining then you know you are accurate (this is assuming you are not trying to lose weight with a BMI at 22), if you are losing then eat back 100 calories more, if gaining drop 100 calories.
  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    Very tough to estimate. I had no luck trying to determine how each of my steps translates to calories. Especially when they are spread out. Mostly because my days vary so much (anywhere from 5,000 to 20,000) its tough to track in a significant time frame.
    Unless those steps came from one long walk (or run) or were significantly above 10,000 I do not bother even entering them as from my experience they were just part of my regular activity level.
  • tintarandy
    tintarandy Posts: 69 Member
    So what is better? Setting my activity level at sedentary and manually adding those 326 calories
    Or
    Setting it to lightly active (which gives me 210 cal more) and not logging any additional steps?
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    I just sync the apps together and let them do the calculations although I use Pacer rather than Samsung Health. Seems to work well enough for me.
  • tintarandy
    tintarandy Posts: 69 Member
    Lillymoo01 wrote: »
    I just sync the apps together and let them do the calculations although I use Pacer rather than Samsung Health. Seems to work well enough for me.

    Thanks
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    tintarandy wrote: »
    So what is better? Setting my activity level at sedentary and manually adding those 326 calories
    Or
    Setting it to lightly active (which gives me 210 cal more) and not logging any additional steps?

    There isn't a "better", only a "you prefer". If done correctly with reasonable estimates, the numbers should be about the same in the end. So it depends on whether or not you want to log exercise calories and eat back those calories, or go with more of a set it and forget it approach.
  • shaunshaikh
    shaunshaikh Posts: 616 Member
    The best way to find out is to assume it's right, then check results against what you'd expect over the long term and make adjustments as needed. I get a significant amount of calories when I walk that many steps (as a larger man, of course), eat everything back, and still see the results I'd expect.

    I think it's best to let MFP figure this out, as they are already assigning calories to your activity level that you've selected, so there will be some netting out between what you see on your phone and your actual MFP calorie corrections.
  • EllieElla2015
    EllieElla2015 Posts: 67 Member
    I also think it depends on your MFP activity level. When I was a server, I kept my activity level as sedentary and ate back some of the calories from my Fitbit step count, even if it wasn’t intentional exercise. However, if I kept my MFP activity level accurate with lightly active, I wouldn’t have eaten back the calories from the steps because it was already accounted for.
  • CoachJen71
    CoachJen71 Posts: 1,200 Member
    I use this site: https://www.verywell.com/walking-calories-burned-by-miles-3887154
  • tintarandy
    tintarandy Posts: 69 Member
    edited October 2017
    @CoachJen71 @jjpptt2 and @shaunshaikh
    Thank you. This s been really helpfull
  • CoachJen71
    CoachJen71 Posts: 1,200 Member
    Any time!
  • mlinci
    mlinci Posts: 402 Member
    I’m 42, 5’5 and maintaining 137lbs by eating about 2050 calories a day while walking about 11,000 steps on average and no other exercise (unless I count playing music as exercise). Given that MFP sets my maintenance calories while sedentary at 1610, that means I earn about 440 calories on average for my steps. I’ve been successfully maintaining for over half a year now.
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