Smartwatches and the 10,000 steps: the key to burning up to 400 calories a day

Walking 10,000 steps a day can become an effective strategy to burn between 300 to 400 calories, although this figure depends on personal factors such as weight, walking intensity, and genetics.

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Studies indicate that higher body weight affects greater energy expenditure during physical activity, which suggests that heavier individuals tend to burn more calories when walking the same distance compared to those with a lower weight.

The terrain also plays a vital role in how many calories are burned. Walking on flat surfaces may be less demanding in terms of calorie burning than doing so on an incline or climbing stairs. Therefore, the intensity of the walk significantly affects the results.

The key to losing weight is to move

For those looking to lose weight, exercise alone is not enough. Maintaining a caloric deficit is crucial, which means consuming fewer calories than are burned.

The basal metabolic rate (BMR) of a person is essential for determining how many calories they can consume without gaining weight. It is advisable for the BMR to be recalibrated periodically during the weight loss process, as it may decrease as weight is lost.

Technologies like smartwatches and fitness trackers are useful tools for monitoring the number of calories burned while walking.

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Devices such as the Apple Watch or the Fitbit Luxe provide accurate estimates of calorie expenditure and help users adjust both their physical activity and diet. However, it is important to remember that success in weight loss will depend on the combined effort in exercise and a balanced diet.