How Many Extra Calories Can You Burn by Adding Weights to Your Daily 10k Steps?

Walking 10,000 steps a day is a fantastic baseline for fitness, but what if you could boost your calorie burn without adding extra time? Adding weights to your daily steps can be a powerful (and efficient!) way to turn up the heat in your daily routine. So, how much can you burn by strapping on some weights and hitting your steps with extra purpose?

Here’s a deep dive into the numbers and practical tips to help you make those steps work harder for you.

1. The Baseline: Calories Burned from 10,000 Steps

Walking 10,000 steps at a moderate pace (roughly 5 miles or 8 km) burns approximately 300–500 calories for the average person, depending on weight, age, and speed. So, while walking alone can contribute to weight maintenance and general health, adding weights can take that calorie burn up a notch. But, we’re not just talking about a few extra calories—it can make a noticeable difference over time.

2. Adding Weights: How Much More Can You Burn?

When you add weight to your walk—whether with a weighted vest, ankle weights, or a simple backpack—you engage more muscles and increase the overall resistance, which translates to a higher calorie burn.

• Weighted Vest (5–10% of Your Body Weight): A weighted vest is ideal because it distributes weight evenly, mimicking natural body weight and keeping strain off your joints. By wearing a vest that’s 5–10% of your body weight, you can burn an extra 10–15% more calories. If you weigh 70 kg, for instance, that’s about an additional 30–75 calories per 10,000 steps.
• Backpack with Weights (5 kg): If a vest isn’t handy, a well-fitted backpack can have a similar effect. By carrying 5 kg in a backpack, you can increase your calorie burn by roughly 6–8%. That’s another 20–40 calories, depending on your pace.

Adding weights in any form means your muscles have to work harder, even if your pace and distance stay the same. And yes, that means more calories burned without the need to add extra time to your routine!

3. The Science Behind Weighted Walking

Adding weight to your steps isn’t just about burning calories; it’s about boosting overall fitness. Extra weight engages stabilising muscles, which can help improve balance, core strength, and endurance. It’s a low-impact way to increase muscular activation and improve bone density over time, without putting strain on your joints like running might.

So, adding weights isn’t just about the calories. It’s about enhancing the quality of your workout and contributing to long-term fitness benefits.

4. What’s the Best Way to Start?

Start small. If you’re not used to weighting walking, begin with a lighter load, around 5% of your body weight. For someone weighing 70 kg, that’s around 3.5 kg. Gradually increase weight only if you’re comfortable and not experiencing any strain.

Focus on posture and form. Keep your core engaged, and shoulders relaxed, and focus on taking smooth, controlled steps. Avoid hunching or leaning forward under the weight, as this can strain your back and reduce the workout’s effectiveness.

5. Calories Over the Course of a Week

Let’s do a little maths to see how the calorie burn can add up. If you’re burning an extra 50 calories per day by adding a small weight, that’s 350 extra calories a week. Over a month, that’s 1,400 calories—just by adding a small amount of weight to your daily walk. If you increase the weight or intensity, that number only goes up.

And those small boosts matter. Burn an extra 3,500 calories, and that’s the equivalent of shedding half a pound of fat, even if you don’t make any other changes to your diet or exercise routine.

6. A Few Tips for Safe Weighted Walking

• Choose the right weight type: Weighted vests or well-fitted backpacks are best, as they distribute weight more evenly.
• Don’t overdo it: Weighted walking is great for burning calories, but too much weight too soon can lead to strain, especially on your lower back and joints.
• Alternate your routine: If you’re walking with weights daily, consider mixing it up. Use weights for two or three walks a week, and go weight-free on other days to allow for recovery.
• Listen to your body: Weighted walking should make you feel a pleasant amount of added effort, not strain or pain. If you feel any discomfort, lighten the weight or reduce the frequency.

7. The Bottom Line: Small Additions, Big Gains

Adding weights to your daily 10,000 steps is a small tweak with a big payoff. The extra calorie burn is just one benefit; you’re also engaging more muscle, improving core stability, and building strength over time. And, since it doesn’t require more time or a gym membership, it’s an accessible way to level up your fitness.

So, if you’re looking to make your steps count a little more each day, adding weights might just be the secret weapon you need. Give it a try, feel the burn, and watch those calories add up.