Steps to calories calculator
Enter the steps your phone or watch shows, your weight and whether you walked at a normal or brisk pace. We tell you how long that is, how many calories you burned, and how many of them are extra compared with sitting still.
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How do steps turn into calories?
In two steps. First, time: in adults, walking at about 100 steps per minute is a moderate pace and about 130 a vigorous one (CADENCE-Adults study, Tudor-Locke and colleagues, 2019). So 10,000 steps take about 100 minutes at a normal pace or about 77 at a brisk pace. Then, energy: the walking METs from the Compendium of Physical Activities (3.5 at a normal pace and 5 at a brisk pace, the same ones our calories burned calculator uses) times your weight and the hours. At 70 kg, 10,000 steps at a normal pace are about 408 kcal; about 292 of them are extra, because you would burn the rest anyway at rest. At a brisk pace it is about 449 kcal, in less time. It is an average: hills, carrying weight or the way you walk change the number.
Calories per steps by body weight
Total calories at a normal pace (about 100 steps per minute). At a brisk pace it takes less time and the same steps burn a bit more. Part of it you would burn anyway at rest: the calculator tells you how much is extra.
| Steps | Time | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| 2,000 | 20 min | 70 kcal | 82 kcal | 93 kcal | 105 kcal | 117 kcal |
| 5,000 | 50 min | 175 kcal | 204 kcal | 233 kcal | 263 kcal | 292 kcal |
| 8,000 | 80 min | 280 kcal | 327 kcal | 373 kcal | 420 kcal | 467 kcal |
| 10,000 | 100 min | 350 kcal | 408 kcal | 467 kcal | 525 kcal | 583 kcal |
| 12,000 | 120 min | 420 kcal | 490 kcal | 560 kcal | 630 kcal | 700 kcal |
| 15,000 | 150 min | 525 kcal | 613 kcal | 700 kcal | 788 kcal | 875 kcal |
| 20,000 | 200 min | 700 kcal | 817 kcal | 933 kcal | 1050 kcal | 1167 kcal |
Cadence from the CADENCE-Adults study (Tudor-Locke et al., 2019) and walking MET from the Compendium of Physical Activities (3.5). Flat ground: hills and carrying weight raise the number. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
How many calories do 10,000 steps burn?
For a 70 kg person, about 408 kcal at a normal pace (about 100 minutes) and about 449 kcal at a brisk pace (about 77 minutes). At 80 kg, about 467 kcal at a normal pace: the more you weigh, the more the same steps burn.
How many calories are 1,000 steps?
About 41 kcal at 70 kg and a normal pace, which is about 10 minutes of walking. As a rule of thumb, about 40 kcal per 1,000 steps; a bit more if you weigh more or walk faster.
Does walking faster burn more for the same steps?
A little: it takes less time, but each minute costs more. At 70 kg, 10,000 brisk steps are about 449 kcal versus 408 at a normal pace. The big difference is time: you cover the same steps in about 23 minutes less.
Can I eat back the calories my watch shows?
Not all of them: watches and fitness bands usually show total burn, which includes what you would burn anyway without moving. What walking really adds is the extra part (about 292 of 408 kcal in the 70 kg example). If you count calories, do not eat back everything it shows.
Keep reading
- Walking for weight loss: how many steps you need →
- Calorie deficit for beginners →
- Does fasted training burn more fat? →
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