How many steps do you need to walk to burn a kilogram of fat, a doctor answers

To lose one kilogram of fat tissue, the body needs to create a deficit of approximately 7,700 kilocalories - this is exactly how much energy is contained in one kilogram of fat.

As reported by BAKU.WS with reference to Gazeta.Ru, Russian doctor, chief specialist in sports medicine Shalva Tsurtsumia explained how many steps are required for such a result.

According to the specialist, on average a person burns about 0.04 kilocalories per step, however the figure depends on body weight, height, pace, and terrain. Thus, at a weight of 60 kilograms, approximately 30–35 kilocalories are burned per 1,000 steps, and at a weight of 80 kilograms - about 40–45 kilocalories. If we consider a person weighing 70 kilograms, then to create a deficit of 7,700 kilocalories, one would need to walk approximately 190,000–200,000 steps, which is equivalent to almost 140 kilometers.

Calculated on a monthly basis, this means that to lose one kilogram of weight exclusively through walking, one needs to add approximately 6,000–7,000 steps daily above their usual activity level.

At the same time, the doctor emphasized that during walking, the body expends not only fat reserves but also glycogen - carbohydrates stored in muscles. Additionally, with a significant caloric deficit, metabolism may slow down.

The expert also gave a practical example: to "compensate" for one éclair with approximately 350 kilocalories, one would need to walk about 9,000–10,000 steps. According to him, it is often easier to refuse an extra dessert than to try to "work it off" with exercise afterward.

The Russian doctor noted that 10,000 steps a day is an effective prevention of physical inactivity and a way to maintain health. However, perceiving steps as a precise tool for burning a specific number of kilograms is not entirely correct: weight loss should be built on a reasonable caloric deficit - a combination of balanced nutrition and physical activity.