Steps to Calories Calculator
Calculate calories burned from your daily steps and walking activity
Calculate Calories from Steps
Your current body weight
Your height determines stride length
Total steps taken during your walk
Normal walking pace
Steps to Calories Results
Calculation Breakdown
Stride length: 1.75m x 0.414 = 0.724m
Distance: 0.724m x 10,000 steps = 7245m
Time: 7245m ÷ 1.34m/s = 90.1 minutes
Calories: 90.1 min x 3.5 MET x 3.5 x 70.0kg ÷ 200 = 386.4 kcal
Health Analysis
Example: 10,000 Steps
Person Profile
Weight: 70 kg (154 lbs)
Height: 175 cm (5'9")
Steps: 10,000
Pace: Average (3 mph)
Results
Distance: ~7.2 km (4.5 miles)
Time: ~90 minutes
Calories burned: ~368 kcal
Calories per step: ~0.037 kcal
Daily Step Goals
Calories by Steps (70kg person)
Understanding Steps to Calories Conversion
How the Calculation Works
Our calculator uses a scientifically-based approach to estimate calories burned from steps. The calculation considers your body weight, height (for stride length), number of steps, and walking pace to provide accurate results.
Calculation Formula
1. Stride = Height x 0.414
2. Distance = Stride x Steps
3. Time = Distance ÷ Speed
4. Calories = Time x MET x 3.5 x Weight ÷ (200 x 60)
MET Values
- •Slow pace (2.8 MET): Leisurely walking
- •Average pace (3.5 MET): Normal walking
- •Fast pace (5.0 MET): Brisk walking
Health Benefits of Walking
- •Cardiovascular health: Improves heart function and circulation
- •Weight management: Burns calories and supports weight loss
- •Bone strength: Weight-bearing exercise strengthens bones
- •Mental health: Reduces stress and improves mood
- •Disease prevention: Reduces risk of diabetes and cancer
Did you know? The average person burns approximately 0.04 calories per step. Walking 10,000 steps daily can burn around 300-400 calories, equivalent to a light meal!
Tips to Increase Daily Steps
Daily Habits
- • Take the stairs instead of elevators
- • Walk or bike to nearby destinations
- • Park farther away from entrances
- • Take walking breaks during work
- • Walk while talking on the phone
Motivation Strategies
- • Use a pedometer or fitness tracker
- • Set daily step goals and track progress
- • Walk with friends or family
- • Explore new walking routes
- • Reward yourself for reaching goals