Step to Calorie Converter
Calculate Calories Burned from Walking
Convert your daily steps into calories burned. Get accurate estimates based on your weight, height, and walking pace to track your fitness progress.
Enter Your Information
Average daily goal is 10,000 steps
Your weight affects calorie burn rate
Height helps calculate stride length and distance
Faster pace burns more calories per step
Daily Step Goals
- • Sedentary: < 5,000 steps
- • Low active: 5,000-7,499 steps
- • Somewhat active: 7,500-9,999 steps
- • Active: 10,000-12,499 steps
- • Highly active: ≥ 12,500 steps
Important Note
Calorie calculations are estimates based on average values. Actual calories burned may vary based on individual factors like fitness level, terrain, and metabolism.
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About Steps and Calories
Walking is one of the simplest and most effective forms of exercise. The number of calories you burn depends on your weight, walking speed, and distance covered.
On average, a person burns approximately 0.04-0.06 calories per step, depending on their weight and pace. This means 10,000 steps can burn 300-500 calories.
Factors Affecting Calorie Burn:
- Body weight (heavier = more calories)
- Walking speed (faster = more calories)
- Terrain (uphill = more calories)
- Fitness level and metabolism
Benefits of Walking
Regular walking provides numerous health benefits beyond just burning calories:
- Improves cardiovascular health
- Strengthens bones and muscles
- Helps maintain healthy weight
- Reduces stress and improves mood
- Lowers risk of chronic diseases
- Improves balance and coordination
- Boosts energy levels
- Enhances sleep quality
Calculation Formula
Calories Burned:
Calories = Steps × Calories per Step per kg × Weight (kg)
Calories per step varies by pace: Slow (0.035), Moderate (0.045), Brisk (0.055), Fast (0.065)
Distance:
Distance (km) = Steps × Stride Length (m) / 1000
Stride length ≈ Height × 0.413 (or default 0.762m if height not provided)