Steps to Calories Calculator
Steps to Calories Burnt - Find out how many calories burned in 10000 steps, 5000 steps and 1000 steps?
Enter either steps or calories and get the equivalent value automatically. This conversion is an approximation
Actual conversion depends on various factors such as height, weight and speed
Formula to convert steps to calories and calories to steps
How many Calories per Step?
1 step = 0.04 kcal (approx 70 kg/154 lb)
How many Steps to Calories (steps to calories burned)?
1 kcal = 25 steps
How To Use Steps To Calories Calculator?
The conversion from Steps to Calories using this tool is straightforward.
Step 1: Enter your weight in kg or lbs. Use the option to change the unit from kg to lb or vice-versa. It can be an approx weight or keep to the default if you are not sure.
Step 2: Enter the number of steps in the text field
Step 3: The calories needed for the no of steps is automatically displayed in the output field
Note: To find out how the calories translate to weight in lb or kg, you can look up the table below or use the Calorie to Kilograms Converter or Calories to Pound Converter tool
How many Steps to Pound, Steps to Kg
Steps to lose a pound - 1 pound is 3500 calories (kcal)
The steps corresponding to 3500 calories is 87500 steps.
So 87500 steps to lose 1 lb (or 0.45 kg).
How many Steps to lose 1 kg?
1 kg is roughly 7700 calories (kcal).
192500 steps correspond to 7700 calories
192500 steps to lose 1 kg (2.2 lbs)
Calories Per Step - Correlation between Steps and Calories Burned
- The Steps to Calories depends on a number of factors such as age, metabolism, gender, height, weight, muscle mass, stride length, speed of walking.
- A general rule of thumb is that we burn 0.04 to 0.05 calories per step (kcal/step) under normal pace of walking and considering average weight of a human.
- This means we burn 400-500 kcal for every 10,000 steps
- To lose a kg, we need to walk close to 200000 steps (7700 kcal) To lose a pound, we need to walk over 87000 steps (3500 kcal)
- The relationship between steps to calories burned varies from individual to individual though the above benchmark is a good baseline to compare. Those with higher body weight tend to burn more calories. Speed of walking, walking up a slope and on uneven terrains also have an impact on calories burnt.
- Every activity has a metabolic equivalent called the METS value. For eg, a normal paced walking has a metabolic equivalent value of 4.5 kcal/kg/hr. You can view the calories burned based on weight and duration of any activity on our Activity to Calories Burned converter page
Calories Burned per Step (Steps to Calories Converter)
| Steps | Calories Burned (kcal) |
|---|---|
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 and Calories to Steps Conversion Table
| Pounds (lbs) | Kilogram (kg) | Calories (kcal) | Steps |
|---|---|---|---|
| 0.5 lbs | 0.2 kg | 1750 kcal | 43750 steps |
| 1 lbs | 0.4 kg | 3500 kcal | 87500 steps |
| 1.1 lbs | 0.5 kg | 3858.08 kcal | 96452 steps |
| 1.5 lbs | 0.6 kg | 5250 kcal | 131250 steps |
| 2 lbs | 0.9 kg | 7000 kcal | 175000 steps |
| 2.2 lbs | 1 kg | 7716.17 kcal | 192904 steps |
| 2.5 lbs | 1.1 kg | 8750 kcal | 218750 steps |
| 3 lbs | 1.3 kg | 10500 kcal | 262500 steps |
| 3.3 lbs | 1.5 kg | 11574.26 kcal | 289356 steps |
| 3.5 lbs | 1.5 kg | 12250 kcal | 306250 steps |
| 4 lbs | 1.8 kg | 14000 kcal | 350000 steps |
| 4.4 lbs | 2 kg | 15432.35 kcal | 385808 steps |
| 4.5 lbs | 2 kg | 15750 kcal | 393750 steps |
| 5 lbs | 2.2 kg | 17500 kcal | 437500 steps |
| 5.5 lbs | 2.5 kg | 19290.44 kcal | 482261 steps |
| 6 lbs | 2.7 kg | 21000 kcal | 525000 steps |
| 6.6 lbs | 3 kg | 23148.53 kcal | 578713 steps |
| 7 lbs | 3.1 kg | 24500 kcal | 612500 steps |
| 7.7 lbs | 3.5 kg | 27006.62 kcal | 675165 steps |
| 8 lbs | 3.6 kg | 28000 kcal | 700000 steps |
| 8.8 lbs | 4 kg | 30864.71 kcal | 771617 steps |
| 9 lbs | 4.095 kg | 31500 kcal | 787500 steps |
| 9.9 lbs | 4.5 kg | 34722.80 kcal | 868070 steps |
| 10 lbs | 4.5 kg | 35000 kcal | 875000 steps |
| 11 lbs | 5 kg | 38580.89 kcal | 964522 steps |
Frequently Asked Questions on Steps to Calories calculator
No, we also burn calories with any kind of activity and even for non-activity
Walking is a mild aerobic exercise which helps to burn calories. Other forms of activity that burn more calories include running, dancing, sports, swimming, household work and so on...
We also burn calories with non-exercise activities like sitting, standing, sleeping, eating which is termed as 'NEAT' (Non-Exercise Activity Thermogenesis)
We also burn calories while at rest (BMR) . These calories are together termed as 'maintenance calories'.
This is only an estimate and cannot be taken as an exact formula and value.
The exact amount of calories burned will vary depending on a number of factors, including walking pace , intensity, weight, height, age, fitness level , body's metabolism and genetics.
An average human whose weight is 70kg/154 lbs will expend about 0.04 to 0.05 calories per step.
This means that for 10,000 steps in a day, he/she will burn about 400-500 calories.
The actual calories burned may be higher or lower depending on walking pace , weight, stride length and so on...
Taking an average of 0.04 to 0.05 calories per step, 10000 steps takes 400 to 500 calories .
Yes, if you walk consistently for a lengthy period of time, you will lose weight in a healthy way provided the calorie intake is maintained to same levels,
With 7000 steps per day, you burn 238 kcal which is roughly 0.03 kg/ 0.07 lbs.
If you walk constantly for over 100 days, then you can theoretically lose upto 3 kgs or 7lbs.
