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Steps to calories: what do your steps burn?
Enter your steps, height and weight to see the calories you burned, the distance and the walking time.
Your result
Enter your details to see your result.
This calculator is not a medical or health product and does not replace advice from a doctor or dietitian. For health concerns, eating disorders, or special dietary needs, please talk to a qualified professional. Nutrition values are for general guidance, not medical advice.
How it works
One step is about 41% of your height. From the steps we get the distance, and at a normal walking pace of about 5 km/h, the time.
Walking at this pace uses 3.8 times your resting energy (3.8 MET, from the Compendium of Physical Activities). We count only the extra calories on top of rest, the same way the AI Calorie Count app does.
Sources
Calories by steps and body weight
At 170 cm and a normal walking pace, rounded.
| Weight | 5,000 steps | 7,500 steps | 10,000 steps | 15,000 steps |
|---|---|---|---|---|
| 50 kg (110 lb) | 103 kcal | 154 kcal | 206 kcal | 311 kcal |
| 60 kg (132 lb) | 123 kcal | 185 kcal | 247 kcal | 373 kcal |
| 70 kg (154 lb) | 144 kcal | 216 kcal | 288 kcal | 436 kcal |
| 80 kg (176 lb) | 165 kcal | 247 kcal | 329 kcal | 498 kcal |
| 90 kg (198 lb) | 185 kcal | 278 kcal | 370 kcal | 560 kcal |
| 100 kg (220 lb) | 206 kcal | 309 kcal | 412 kcal | 622 kcal |
| 110 kg (243 lb) | 226 kcal | 340 kcal | 453 kcal | 685 kcal |
| 120 kg (265 lb) | 247 kcal | 370 kcal | 494 kcal | 747 kcal |
| 130 kg (287 lb) | 268 kcal | 401 kcal | 535 kcal | 809 kcal |
Questions & answers
What are active calories?
Active calories are the extra calories movement burns on top of what your body uses at rest anyway. Watches and the AI Calorie Count app count these. The total also includes your resting calories during the walk.
What does MET mean?
MET stands for metabolic equivalent of task. 1 MET is the energy your body uses at rest. Walking at about 5 km/h is 3.8 MET, so it uses 3.8 times as much.
What does kcal mean?
kcal is short for kilocalorie, the unit for energy in food. In everyday language people just say calories.
Do I need 10,000 steps a day?
No. 10,000 is a popular round number, not a rule. Every extra step counts, and studies see health benefits well below 10,000.
Why does my watch show a different number?
Watches and phones use their own formulas and often add heart rate. Small differences are normal.
Should I eat back the calories from walking?
Your maintenance calories already include a typical day of movement. Only extra walks on top of your usual day add something.
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