Beyond mere transportation, walking is a route to better health and fitness. With the upsurge of fitness wearables like trackers, one can count how many steps were undertaken with great ease. Of the highest, yet totally attainable objectives is 12,000 daily steps. The question remains how many calories is it good for and why? Let us discuss the science on the number of step counts as well as calorie burn.

Also Read: Egg Recall California 2025: How to Protect Yourself Amid Salmonella Cases

What Happens When You Walk 12,000 Steps a Day? Key Benefits

A daily goal of 12,000 steps equates to roughly 6 miles of walking, depending on stride length and pace. This makes it an achievable yet impactful target for many.

How many calories does 12000 steps burn?

Body Mass

The bigger the body mass, the higher the calorie burning as the energy to move them increases with their size.

Pace

Walking quickly at 4 miles per hour would take in more calories than a stroll.

Intensity and Terrains

Up hill or rugged terrain walking elevates calorie burning even further.

What Harvard Health Publishing Says?

Harvard Health Publishing reports that a 155-pound person walking at 4 miles per hour burns approximately 298 calories per hour. This would equate to approximately 600 calories if one walks 12,000 steps at this pace.

Also Read: 'RFK Is Weaponizing Public Health': White House Sacks US CDC Director Susan Monarez Amid Vaccine Cuts

How Do You Set Weight Loss Goals? Weight Loss Formula by BMI & Age

To personalize your calorie estimate, use the following formula:

1. Know Your Steps Per Mile: In general, 2,000 steps is a little over a mile, though this can vary by height, and stride length can vary, as well.

2. Calories Burned Per Mile: Most people can burn between 80-100 calories per mile.

3. Multiply by Miles Walked: If 12,000 steps equate to about 6 miles, then multiply calories burned per mile by 6 to get an estimate.

For example:

- A 125-pound person burns about 85 calories per mile, for a total of 510 calories for 6 miles.

- A 185-pound person burns about 120 calories per mile, for a total of 720 calories for 6 miles.

Benefits of Walking 12000 steps a day

While burning calories is a compelling reason to take up walking, the advantages of walking extend much further than calorie burn.

Walking daily helps reduce the chances of heart diseases and hypertension. Walking is known to relieve stress and change moods. Regular steps make the legs stronger and flexible at the joints.

Also Read: What is Glioma? Walking Dead Actress Kelly Mack Dies at 33 After Battling Rare Brain Cancer

How to get 12000 steps Daily: Actionable Tips

Daily 12,000 steps may be a challenging goal, but splitting it into small steps can help achieve it:

• Start with 7,000-8,000 steps and increase the number gradually.
• Park your vehicle further away from entrances, use the stairways, or walk at times on the phone.
• Use fitness trackers or Smartphone apps to track your steps.
• Walking with a friend keeps you motivated and accountable.
• Walk in different routes and on different terrains to keep walks interesting.

Is walking 12,000 steps a day considered exercise?

Walking is an excellent foundation for fitness, but a well-rounded routine also includes strength training and flexibility exercises. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity weekly, alongside two days of strength training. Walking briskly for 30 minutes daily as part of your 12,000 steps, you’ll meet these guidelines and enjoy additional benefits.

Walking 12,000 steps may be a foundational element of a healthy lifestyle, but remember that each person's fitness needs are unique. Activity should be guided by age, health goals, and fitness levels. Consult with a healthcare provider to tailor a routine that fits your personal circumstances.

Walking 12,000 steps a day is more than a fitness milestone; it is the gateway to better physical and mental health. With the burning of 400-600 calories, strengthening of your heart, and sharpening of your mind, you take significant strides toward a healthier you. Whether you are a fitness enthusiast or a beginner, let every step count.

Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019

A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. Analysis of Family Medicine. 2008

Calories burned in 30 minutes for people of three different weights. Harvard Health Publishing. 2021

Opportunities for Increased Physical Activity in the Workplace: the Walking Meeting (WaM) Pilot Study, Miami, 2015.

Adult Activity: An Overview. CDC

American Skier Lindsey Vonn was in pursuit of becoming the oldest Alpine skier, man or woman, to win an Olympic medal at the Winter Olympics 2026 in Milan, Italy, However, her dream came to an end after she crashed only 13.4 seconds into the downhill final and ended up with a broken leg.

The 2010 Winter Olympic gold medalist wanted to create a new record despite skiing in a brace merely nine days after rupturing the ACL in her left knee.

The 41-year-old American lost control over the opening traverse after cutting the line too tight and was spun around in the air, according to AP.

Vonn was heard screaming on camera after the crash while being surrounded by medical personnel. After being examined on site, she was strapped to a gurney and flown away by a helicopter, possibly ending the skier’s championship-packed career.

Vonn’s sister Karin Kildow said Vonn “put her whole heart” into making the Olympics. “That’s definitely the last thing we wanted to see,” Kildow told NBC. “When that happens, you’re just immediately hoping she’s OK, and it was scary. When you start to see the stretchers being put out, it’s not a good sign. She dared greatly, and she put it all out there.”

According to supplier Dainese, a mandatory safety air bag had inflated under Vonn’s racing suit during the crash. The air bag, which is triggered by a complicated algorithm when racers lose control, is expected to have softened her fall.

The US Ski Team later assured that Vonn is in stable condition and the Ca' Foncello hospital confirmed she is undergoing surgery to stabilize a fracture in her left leg.

Vonn's teammate and this year's gold medalist, Breezy Johnson later said of the crash: "To have this course burn you and to watch those dreams die, it was one of the most heartbreaking moments of my life.

"It’s not the physical pain, we can deal with physical pain, but the emotional pain is something else. I wish her the best and I hope that this isn’t the end."

Anouk Patty, chief of sport for US Ski and Snowboard also added: "She'll be OK, but it's going to be a bit of a process. This sport's brutal and people need to remember when they're watching (that) these athletes are throwing themselves down a mountain and going really, really fast."

What Is An ACL Injury?

The Anterior Cruciate Ligament (ACL), a vital ligament in your knee that connects the femur, or thighbone, to the tibia, or shinbone, is crucial for maintaining your stability and agility when playing sports. However, it is also among the most susceptible to harm.

An ACL rupture is basically described as a tear in the ligament that typically occurs in sports that involve quick changes in direction, such as basketball, soccer and skiing. Athletes typically hear a loud “pop” in the knee, which immediately gives out, followed by significant swelling.

An ACL tear may be a game-changer for players, keeping them out of the game for months and interfering with their training.

How To Prevent An ACL Injury?

1. Strengthening

Consider your body as a well-tuned device. One has to have a solid foundation in order to prevent ACL damage. This entails concentrating on building the quadriceps, hamstrings, and calf muscles—the muscles that surround your knee. Leg presses, lunges, and squats are excellent exercises for this. However, before that, it is essential to strengthen the gluteus maximus and medius muscles, minimizing rotational force and avoiding knee injuries. Including stability and balance training can help increase the durability of your proximal joints. Recall that a stronger body makes a greater barrier against possible harm.

2. Develop Your Method

In athletics, it's just as important how you move as how much you move. The significance of using correct technique, particularly when jumping and landing. With your knees slightly bent and your weight evenly distributed, practice a smooth landing. Refrain from landing with your knees bending inward as this may cause excessive strain on your ACL. You can improve your overall performance and lower your chance of injury by perfecting your movement patterns.

3. Use Caution When Warming Up

Make sure you're adequately warmed up before engaging in strenuous activity. A thorough warm-up helps your body get ready for the physical demands of your sport by boosting blood flow to your muscles. Include stretches and workouts that are energetic and imitate the actions you will be doing. This lessens the possibility of strain-related ailments and aids in your body's adaptation to the strain.

4. Include Training in Flexibility

An important factor in preventing injuries is flexibility. Stretching on a regular basis can help your muscles absorb shock more efficiently and increase your range of motion. Paying special attention to hamstring, quad, and calves stretches. Flexibility training of hamstrings and power training of all three quads, mainly rectus femoris helps a great deal. Pilates and yoga can also be helpful since they strengthen the core and increase overall flexibility, both of which assist knee stability.

5. Pay Attention to Your Body

Listening to your body is perhaps the most important piece of advice. Do not force yourself to continue if you are experiencing discomfort or exhaustion. Weariness and overuse can affect your form and raise your chance of injury. Get enough rest and recuperation, and if you're unsure about any pain or discomfort, consult your physiotherapist as soon as possible.

Sufiya Sufi grew up in Ajmer, Rajasthan and dreamed of becoming a part of the aviation industry. After spending years studying and training, she began working at the Indira Gandhi International Airport, Delhi in 2008.

However, life had different plans for her and after spending a decade working long nights at her dream job, Sufiya began to feel like her life had turned robotic and started looking for outlets for her frustration.

Soon after, the now 40-year-old who lives in Manali, discovered running and starting attempted 3km runs in her local park to channel her energy and gain fresh perspective.

Talking about how she found motivation to begin, she exclusively told Healthandme: "I believe that sometimes, frustration pushes people more than motivation to do something in life. That’s exactly what happened to me. After working night shifts for nearly a decade, I felt that my life had become robotic. I wasn’t able to take time out for myself, and my health was declining.

"I felt the need to break out of that daily routine, both for my fitness and to divert my mind. So I decided to start running a little in a nearby park. I chose running because it’s a sport that doesn’t require much equipment or preparation. I began by running three kilometers in the park, and slowly, it turned into my passion. I started enjoying it more and more."

As she continued to gain pace, Sufiya, who now goes by Sufiya Sufi Runner, began participating in marathons across Delhi and soon moved on to participating in ultra-marathons. While marathons have a limit on the distance to be covered, ultra-marathons can stretch for endless kilometers.

"I wanted to experiment with many things. I wanted to explore different places and understand whether the so-called human limits, of our body and mind, actually exist or not. To test this, I kept taking on new challenges," she told the publication.

The first ever ultra marathon Sufiya wanted to attempt was the Golden Triangle Run, covering 700 kilometres across Delhi, Agra, and Jaipur which she managed to cover in 18 days.

She said: "It was a test run for me. I wanted to see what impact running 40–50 kilometres daily would have on my body, and how running across different terrains would affect me. It was all an experiment for me."

Fueled by success, Sufiya decided to attempt running from Kashmir to Kanyakumari (K2K) in 2019 - a feat that forced her to quit her aviation job and commit to her passion full-time.

But without thinking twice, the ultra-marathoner gave up on her lifelong dream and began training for one of the longest runs in her career which she completed in 87 days, including a five day stay at a local hospital after her lung collapsed due to an infection.

However, despite successfully running the length of the country, her crowning achievement is the latest Guinness World Record she set for the Fastest Run from Manali to Leh in 98 hours and 27 minutes, breaking her own previous record by more than 15 hours and setting a new record.

Sufiya said: "The Manali–Leh route is among the toughest routes in the world, with high altitude passes and extremely tough terrain.

"My first attempt was in 2021 and it took me 156 hours. I was new to mountain running. Training on plains doesn’t prepare you for mountains unless you acclimatize properly. Although I set the record, I wasn’t satisfied, I felt I could do better.

"In 2023, I attempted it again. My first attempt that year took 113 hours, but I had a stomach infection. Even though the record was broken, I wasn’t satisfied. So the very next week, I started again and completed the distance in 98 hours and 27 minutes.

What makes this feat even more remarkable was her choice to take not just the main roads but also extreme mountain trails, pushing her limits and making the

run significantly more demanding.

What Does Her Training Look Like?

When asked what a typical day of training look like for her, Sufiya noted that she usually alters her exercises and diets depending on her next project and the kind of terrain she'll be running on.

What remains consistent are her yoga sessions and breathing workouts . Breathing workouts, or breathing exercises, improve lung function, reduce stress and promote relaxation.

Techniques like diaphragmatic (belly) breathing, box breathing (4-4-4-4), and 4-7-8 breathing focus on slow, deep inhalation and controlled, prolonged exhalation. Practicing these for 5-10 minutes daily can also lower blood pressure and anxiety.

Apart from this, she also maintains a healthy balance between running drills and training runs as well as strength and core training. Additionally, Sufiya also undergoes a long run every week.

However, for her Manali to Leh ultra-marathon, training alone wasn't enough and she had to adapt herself to the cold and rough terrain. "For my final attempt, I moved to Manali six months in advance, trained there, then spent 40 days in Ladakh training at high-altitude passes," she said.

Along with this, she strictly focuses on her daily protein intake and hydration, noting that coconut water is her favorite drink. For an adult with a healthy weight, the recommended daily amount of protein is 0.75g per kg of body weight per day. That's about: 45g a day for a 60kg woman.

The Five Time Guinness World Record Holder's Advice For Beginner Runners

However, she also noted that it is important for runners to not be engrossed in buying multiple new gadgets and merely stick to the classics to maintain mental focus.

"I don’t rely too much on gadgets, because I feel that when you run, too many gadgets disturb your peace. For example, if you’re running with a watch on your hand, a running watch, you keep looking at it again and again, your heart rate, your pace, and somewhere it distracts your mind and creates stress. I do use a watch too.

"There comes a point where you feel that you really don’t need so many gadgets. Sometimes it feels like it’s perfectly fine even without a watch on your wrist. There’s a moment when all these things start to disturb you—too much," she said.

For beginners, Sufiya recommends to always start small and not rush into big distances out of excitement. She also advises practicing meditation, yoga, and staying positive to build a strong mindset.

"For beginners, this is what I would like to say, always start small. I want to say that I started my running journey very small too. It wasn’t like one day I suddenly decided to run and tied my shoelaces and stepped out.

"Any sport, like a form of tapasya (discipline), takes a lot of time, to build your body, strengthen your muscles, and develop the right mindset. So always increase your running gradually. What happens otherwise is that when you suddenly try to cover long distances just out of excitement, there’s passion but no preparation—injuries become inevitable. You push yourself too hard, get injured, and then end up sitting out for three or four months.

"So I think you should start gradually, and patience is extremely important in this journey. These days there is so much competition that people change their game by looking at others and lose focus. I think that’s something you really need to avoid. Stay positive, practice meditation, do yoga, because these things help you immensely in your sport.

"This is my message to everyone.”

As marathon season commences across India, many runners have begun to warm up to set and beat their personal records. However, many also wonder: What does it take to get ready for a marathon?

According to Sanjana Rao, a Mumbai-based nutritionist who recently participated in the Tata Mumbai Marathon 2026, the first step to training well is to focus on efficiency.

Rao exclusively told Healthandme: "Running a marathon is not just about clocking miles, it’s about teaching the body to sustain effort efficiently. Having run the Tata Mumbai Marathon twice and worked with distance runners as a nutritionist, I have observed that endurance improves when training focuses on efficiency rather than exhaustion.

"Running volume should increase gradually, with one long run each week to build aerobic capacity. Easy runs form the foundation, while tempo runs and controlled speed sessions help runners sustain faster paces without early fatigue. Consistency matters more than intensity, especially for new runners."

"Endurance is not built by doing more, but by doing the right things consistently. When training and fueling align, runners feel lighter, stronger and better prepared for race day."

Which Exercises Can Help You Build A Marathon-Ready Body?

Cherry Aggarwal, a clinical nutritionist at Sir Ganga Ram Hospital tells Healthandme: "Runners should include structured and compound lower-body strength training exercises such as squats, lunges, step-ups, hip thrusts, and calf raises to improve muscular endurance, joint stability, and running efficiency.

"Single-leg exercises are particularly important as they help correct imbalances and reduce the risk of overuse injuries common in long-distance running. Building strong marathon legs goes beyond just clocking mileage, requiring a combination of smart strength training, progressive running, and targeted nutrition."

And Rao agrees, citing that strength training that focuses on improving full-body movement and power, rather than increasing muscle size should be prioritized while getting ready for a marathon.

She told the publication: "Strength training is often misunderstood in endurance preparation. Many runners rely heavily on heavy back squats and leg presses. While effective for general strength, these lifts can promote quad and adductor hypertrophy, making the legs feel bulky and reducing running economy.

"For marathon runners, strength work should support movement quality and power transfer, not muscle size."

Talking about how long runners should be working out, Rao revealed: "Most runners benefit from at least one complete rest day each week, with 24–48 hours between hard or long runs. In the final week before race day, reducing training volume allows muscles to repair, glycogen stores to replenish and the nervous system to reset."

What Should You Eat To Build Running Stamina?

Rao explained: "A less known yet crucial factor for new runners is gut training. Many runners experience fatigue or discomfort during long runs not because their legs fail, but because the digestive system struggles to absorb fuel while in motion. Like muscles, the gut adapts with repeated exposure.

"Practicing carbohydrate intake during long training runs through sports drinks, bananas or gels helps the intestine improve glucose absorption under stress, which improves sustained energy output. Hydration and electrolytes are critical in India’s hot and humid conditions to prevent cramps and premature fatigue.

Talking about the exact foods you should be eating, Aggarwal said: "From a nutrition standpoint, adequate carbohydrate intake is essential to maintain glycogen stores for long runs as it is the primary fuel, while sufficient protein supports muscle repair and recovery. Iron-rich foods play a crucial role in oxygen transport and endurance capacity, especially for regular runners.

"Foods like whole grains, bananas, potatoes, lentils, lean meats or paneer, nuts, seeds, and leafy greens play a key role. Including healthy fats like omega-3s can help manage inflammation from repetitive impact, while calcium and vitamin D support bone health.

"Hydration and electrolytes are often overlooked but are critical for muscle contraction and preventing cramps. Consistent training, nutritional recovery and sleep together determines how well the marathon legs perform on race day.”