Walking 2,000 steps, or the equivalent of 1 mile, burns approximately 100 calories, according to Shape Up America. This figure is for an average American with an average stride. The exact number of calories burned by walking depends on the walker's age, weight, motion while walking and fitness level, explains About Health, which approximates that a 150-pound person expends 80 calories by walking between 2,000 and 2,500 steps.
Most weight loss programs recommend eating healthy meals and expending 200 to 300 calories per day through some type of moderate to vigorous exercise, according to About Health. The "Step Diet" encourages dieters to increase physical activity while trimming calories, according to WebMD. The diet claims to work by reducing portion sizes by 25 percent and by walking up to 10,000 steps. When trying to lose weight, the U.K. Department of Health's NHS Choices indicates a person should expend 600 calories more than what is eaten per day.
NHS Choices explains that the average person walks 3,000 to 4,000 steps daily, and 1,000 normal steps equal 10 minutes of a brisk walk. To measure the exact amount of steps taken in a day, electronic pedometers worn while walking measure and total the distance walked.