Steps to Calories Calculator
Calculate calories burned from steps walked based on your weight, stride length, and walking intensity. Track your fitness progress and set achievable goals.
Step 1: Personal Details
How Steps Convert to Calories
Calories burned depend on weight, distance, and intensity. On average, 1,000 steps burn about 40-50 calories for a 70kg person. Heavier individuals burn more calories per step.
Step 2: Activity Settings
Key Factors Affecting Calories
Weight: Heavier people burn more calories
Speed: Faster walking increases calorie burn
Terrain: Uphill walking burns 30-50% more calories
Stride Length: Longer strides cover more distance
Calories Burned Results
Calories Burned from Steps
Activity Comparison
| Activity | Calories per hour | Equivalent to 10,000 steps | Intensity Level |
|---|
Calories Calculation Formulas
Basic Formula
Formula: Calories = Steps × 0.04 × Weight (kg)
Example: 10,000 steps × 0.04 × 70 kg = 400 calories
Distance-Based Calculation
Formula: Distance = Steps × Stride Length
Calories = Distance (km) × Weight (kg) × 0.9
Example: 10,000 steps × 0.00076 km = 7.6 km
7.6 km × 70 kg × 0.9 = 479 calories
MET Method (Most Accurate)
Formula: Calories = MET × Weight (kg) × Time (hours)
MET values: Slow=2.5, Moderate=3.5, Brisk=5.0
Example: 3.5 MET × 70 kg × 1.5 hours = 368 calories
Factors That Increase Calories
Uphill: +30-50% calories
Carrying weight: +5-15% calories
Uneven terrain: +20-30% calories
Cold weather: +5-10% calories
Need Professional Fitness Advice?
Connect with certified fitness trainers and nutritionists for personalized workout plans, diet recommendations, and professional health coaching tailored to your goals.
Get Professional Fitness Advice