Steps to Calories Calculator
Steps to Calories Calculator
Stride is about 0.414 times your height. Distance is converted to calories assuming a 4.8 km/h walk.
Result
Enter the values and press Calculate. Numbers outside the allowed range produce no result.
How is it calculated?
For 70 kg and 170 cm, 10,000 steps is about 7 km and roughly 300 kcal. A brisk pace burns more.
Stride (m) = height (cm) × 0.414 ÷ 100 Distance = steps × stride Calories = 3.5 METs × weight × hours
Reference table
| Steps | Approx. distance (170 cm) |
|---|---|
| 5.000 | 3,5 km |
| 8.000 | 5,6 km |
| 10.000 | 7,0 km |
How should you read the result?
Watches can be off. Do not add these calories on top of a TDEE that already includes your walking.
Frequently asked questions
How many calories do 10,000 steps burn?
About 280–350 kcal at 70 kg. Weight and height change it.
How many steps a day?
8,000–10,000 is a common target. Even 7,000 is a gain for someone who sits all day.
Do running steps burn the same?
No. This tool assumes a walk. For running, use the running MET in the Calories Burned tool.
Why does stride come from height?
Average stride is about 0.41–0.43 times height. Measuring your own stride is more accurate.