Steps to calories calculator
How many calories did your steps burn? Weight matters most, then pace. 10,000 steps is usually 300–500 calories.
Step length used: 27.6 in (estimated from height, walking)
- 1Miles4.36
- 2Kilometres7.02
- 3Time on feetat 3 mph1 h 27 min
- 4Steps per mileat this step length2,292
Calories burned by steps and body weight
Walking on the flat at 3 mph, 5′7″ step length, gross calories.
| Steps | 130 lb | 160 lb | 190 lb | 220 lb | 250 lb |
|---|---|---|---|---|---|
| 1,000 | 30 | 37 | 44 | 50 | 57 |
| 2,000 | 60 | 73 | 87 | 101 | 115 |
| 5,000 | 149 | 183 | 218 | 252 | 286 |
| 7,500 | 223 | 275 | 326 | 378 | 429 |
| 10,000 | 298 | 366 | 435 | 504 | 573 |
| 15,000 | 447 | 550 | 653 | 756 | 859 |
| 20,000 | 596 | 733 | 870 | 1,008 | 1,145 |
How the calculation works
First the calculator turns your steps into distance (step length from your height), then time at your pace. It then applies the American College of Sports Medicine (ACSM) walking equation, which estimates oxygen use from speed and incline:
calories/min = VO₂ × weight (kg) ÷ 1000 × 5
The “× 5” reflects that burning one litre of oxygen releases about 5 calories. Running uses a simpler, widely used rule: about 1 calorie per kilogram of body weight per kilometre.
Want to count by minutes or add incline instead? Use the calories burned walking calculator or the treadmill calculator.
Questions people ask
How many calories do 10,000 steps burn?
Roughly 300 to 500 calories for most adults, depending mainly on body weight. A 160 lb (73 kg) person walking at 3 mph burns about 370 calories (gross) over 10,000 steps.
How many calories per step?
About 0.03 to 0.05 calories per step for most adults. Heavier people and uphill walking burn more per step.
How many steps to burn 100 calories?
Around 2,000 to 3,000 steps for a 150–200 lb adult walking on the flat.
What is the difference between gross and net calories?
Gross calories include what your body would burn anyway at rest. Net calories are only the extra from walking. Fitness trackers usually show gross (“total”) or split it into resting and active.