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Steps to Calories Calculator

Steps to Calories Burnt - Find out how many calories burned in 10000 steps, 5000 steps and 1000 steps?

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Steps - Calorie Converter


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

   
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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

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Walking Steps and Calories Burned have a direct relationship but there is no exact formula.
  • 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)

Conversion Table Icon
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

Conversion Table Icon
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

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  • 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.