How many calories in your steps?

Convert step count to calories burned

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calories burned
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Calories per 1,000 steps
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Distance
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Estimated time
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Calories per mile
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MET value

Your step breakdown

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Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.

Frequently Asked Questions

For a 155 lb person at normal pace: roughly 350-500 calories. Heavier people burn more per step.

Roughly 10,000-15,000 steps for most adults, depending on weight and pace.

Research shows health benefits plateau around 7,500-10,000 steps/day. Any increase from sedentary levels helps.

Sources

  1. Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581. Link
  2. Tudor-Locke C, et al. How many steps/day are enough? For adults. Int J Behav Nutr Phys Act. 2011;8:79. Link

Methodology

Calories = MET x weight (kg) x time (hours). Steps converted to distance using stride length, then to duration using pace. MET values from Ainsworth 2011 Compendium.

10,000 steps burns roughly 350-500 calories for most adults. Calories per 1,000 steps: 30-50 depending on weight and pace. A 155 lb person walking at 3 mph burns about 3.0 MET. Heavier people burn more calories per step.

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