Steps to Calories Calculator
Convert steps to calories burned • Estimate distance • Set walking goals
Activity Details
Calorie Equivalent to:
Convert your daily steps into calories burned. This calculator uses your personal measurements (height and weight) to provide a more accurate estimation than generic trackers. Perfect for checking your fitness tracker accuracy or setting daily walking goals.
How to Use
- Enter the number of steps you walked
- Enter your weight and height (for stride length calculation)
- Select your walking pace/intensity
- Click "Calculate Calories" to view the result
- See distance walked and calories burned
Features
- Converts steps to calories and distance
- Accounts for individual stride length based on height
- Adjustable walking speed/intensity
- Supports metric and imperial units
- Instant calculation
- Simple and easy to use
Common Use Cases
- Verifying fitness tracker data
- Setting daily step goals for weight loss
- Tracking walking workouts
- Corporate wellness challenges
- Rehabilitation progress tracking
Tips & Best Practices
10,000 steps burns approximately 300-400 calories (varies effectively)
Brisk walking burns more calories than slow walking
Swing your arms to increase calorie burn
Walking uphill increases intensity and burn
Consistency is key for long-term health benefits
How is it calculated?
We use the Metabolic Equivalent of Task (MET) formula combined with your weight and estimated duration based on pace.
Calories = MET × weight (kg) × time (hours)Your stride length is estimated as approximately 41.5% of your height.
Steps to Calories (70kg @ Moderate)
| Steps | Calories |
|---|---|
| 100 steps | 4 kcal |
| 500 steps | 20 kcal |
| 1000 steps | 40 kcal |
| 2000 steps | 80 kcal |
| 3000 steps | 120 kcal |
| 4000 steps | 160 kcal |
| 5000 steps | 200 kcal |
| 6000 steps | 240 kcal |
| 7000 steps | 280 kcal |
| 8000 steps | 320 kcal |
| 9000 steps | 360 kcal |
| 10000 steps | 400 kcal |
| 11000 steps | 440 kcal |
| 12000 steps | 480 kcal |
| 13000 steps | 520 kcal |
| 14000 steps | 560 kcal |
| 15000 steps | 600 kcal |
| 16000 steps | 640 kcal |
| 17000 steps | 680 kcal |
| 18000 steps | 720 kcal |
| 19000 steps | 760 kcal |
| 20000 steps | 800 kcal |
| 25000 steps | 1000 kcal |
| 50000 steps | 2000 kcal |
Weight Loss vs Activity
| Calories | Steps | Fat Loss (kg) |
|---|---|---|
| 1750 kcal | 43750 steps | 0.2 kg |
| 3500 kcal | 87500 steps | 0.4 kg |
| 3858.08 kcal | 96452 steps | 0.5 kg |
| 5250 kcal | 131250 steps | 0.6 kg |
| 7000 kcal | 175000 steps | 0.9 kg |
| 7716.17 kcal | 192904 steps | 1 kg |
| 8750 kcal | 218750 steps | 1.1 kg |
| 10500 kcal | 262500 steps | 1.3 kg |
| 11574.26 kcal | 289356 steps | 1.5 kg |
| 12250 kcal | 306250 steps | 1.5 kg |
| 14000 kcal | 350000 steps | 1.8 kg |
| 15432.35 kcal | 385808 steps | 2 kg |
| 15750 kcal | 393750 steps | 2 kg |
| 17500 kcal | 437500 steps | 2.2 kg |
| 19290.44 kcal | 482261 steps | 2.5 kg |
| 21000 kcal | 525000 steps | 2.7 kg |
| 23148.53 kcal | 578713 steps | 3 kg |
| 24500 kcal | 612500 steps | 3.1 kg |
| 27006.62 kcal | 675165 steps | 3.5 kg |
| 28000 kcal | 700000 steps | 3.6 kg |
| 30864.71 kcal | 771617 steps | 4 kg |
| 31500 kcal | 787500 steps | 4.095 kg |
| 34722.80 kcal | 868070 steps | 4.5 kg |
| 35000 kcal | 875000 steps | 4.5 kg |
| 38580.89 kcal | 964522 steps | 5 kg |