At 80 kg, 500 Calories takes about 17,500 steps, and a Big Mac about 21,700. Enter your own weight below, or pick a food.
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| To burn | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| 100 Cal | 4,700 | 4,000 | 3,500 | 3,100 | 2,800 |
| 200 Cal | 9,300 | 8,000 | 7,000 | 6,200 | 5,600 |
| 300 Cal | 14,000 | 12,000 | 10,500 | 9,300 | 8,400 |
| 500 Cal | 23,300 | 20,000 | 17,500 | 15,600 | 14,000 |
| 1,000 Cal | 46,700 | 40,000 | 35,000 | 31,100 | 28,000 |
Rounded to the nearest 100. Heavier people burn more per step, so they need fewer steps.
| Food or drink | Calories | Steps to walk it off |
|---|---|---|
| Red wine, 150 mL | 120 | 4,200 |
| Pepperoni slice, Domino's | 137 | 4,800 |
| Medium latte, McCafé | 160 | 5,600 |
| Original Glazed, Krispy Kreme | 183 | 6,400 |
| Pint of full-strength beer | 207 | 7,200 |
| Zinger Burger, KFC | 448 | 15,700 |
| Whopper, Hungry Jack's | 582 | 20,400 |
| Big Mac, McDonald's | 621 | 21,700 |
| Burrito, Guzman y Gomez | 769 | 26,900 |
| Mega Chicken Box, KFC | 1,404 | 49,100 |
At 80 kg. Each figure comes from the chain or the Australian Food Composition Database: see fast food calories and alcohol calories for sources and dates.
About 17,500 steps for an 80 kg adult, or 12.5 km. At 60 kg it's about 23,300, and at 100 kg about 14,000.
About 35,000 steps at 80 kg, or 25 km.
At 80 kg, about 3,500, 7,000 and 10,500 steps.
Using the rule of thumb of about 7,000 Calories per kg, about 245,000 steps at 80 kg, or 175 km. Real bodies don't follow the rule exactly.
There's no single number, because it depends on what you eat. To lose about 0.5 kg a week from walking alone, an 80 kg adult would need about 17,500 extra steps every day. That's why most people combine a daily step goal with a calorie target.
Many count everything you burn while walking, including the energy you'd burn sitting still, which comes to about 24 steps per Calorie at 80 kg. We count only the extra energy walking burns, about 35 per Calorie, because that's what walking something off actually means.
Next: Calorie deficit calculator · Fast food calories in Australia
The American College of Sports Medicine's walking equation gives 0.1 mL of oxygen per kg per metre above resting. At about 5 Calories per litre of oxygen, that's 0.5 Calories per kg per km. With about 1,400 steps per km, steps per Calorie is 2,800 divided by your weight in kg. It's valid at normal walking speeds on flat ground, and your stride and pace will change the answer. Time assumes about 100 steps a minute, a commonly used threshold for moderate walking (Tudor-Locke et al., 2019).
This is general information, not medical advice. Food isn't something you have to earn back. If food or exercise feels hard to manage, Butterfly Foundation's helpline is 1800 33 4673 (hours and web chat).
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