By walking you can lose 300 to 400 cal each day. You spend .04 calories per step. So if you are taking 10,000 steps you will be loosing 400 calories on an average. This may not look a lot, but after that 45 minutes of walk, your metabolism remains high throughout the day, that is the main benefit. Walking also helps with blood circulation, Cardiac Health, uplifts mood and helps in absorption of nutrients.