Steps to Calories Calculator
Calculate how many calories you burn from your daily steps. Get personalized estimates based on your weight and activity level.
Your Information
Calories Burned
400 kcal
from 10,000 steps
Distance Walked
7.06 km
(4.38 miles)
Walking Time
1h 40m
Equivalent To
🍌
4.5
Banana
🍎
4.2
Apple
🍞
5.1
Slice of bread
🥚
5.1
Egg
Steps to Calories Reference
Calories burned for common step counts based on your weight (70 kg)
| Steps | Calories |
|---|---|
| 1,000 | 40 kcal |
| 2,500 | 100 kcal |
| 5,000 | 200 kcal |
| 7,500 | 300 kcal |
| 10,000 | 400 kcal |
| 15,000 | 600 kcal |
| 20,000 | 800 kcal |
How We Calculate Calories from Steps
The calories you burn while walking depend on several factors, including your body weight, walking speed, and distance covered. Our calculator uses a research-based formula to estimate your calorie burn.
The Formula
- Base: Approximately 0.04 calories per step for a 70kg (154 lbs) person
- Weight adjustment: Calories scale proportionally with body weight
- Example: A 70kg person burns ~400 calories walking 10,000 steps
Heavier individuals burn more calories per step because it takes more energy to move a larger body. Walking faster also increases calorie burn, but our calculator uses an average walking pace for simplicity.
Common Questions
How many calories does 10,000 steps burn?
For an average adult weighing 70kg (154 lbs), 10,000 steps burns approximately 400-500 calories. This varies based on your weight, walking speed, and terrain.
How many steps do I need to burn 500 calories?
For a 70kg person, you'd need approximately 12,500 steps to burn 500 calories. Use the calculator above with your specific weight for a more accurate estimate.
Does walking speed affect calories burned?
Yes, walking faster burns more calories per minute. However, for the same number of steps, the difference is minimal. Brisk walking (about 6 km/h) can burn 10-20% more calories than a leisurely stroll.
Is counting calories from steps accurate?
Step-based calorie calculations provide a reasonable estimate but aren't perfectly accurate. Factors like terrain, incline, and individual metabolism can affect actual calorie burn. Use these numbers as a general guide.
Track Your Steps & Calories Automatically
Download the Steps app to track your daily steps and calories burned automatically on your iPhone and Apple Watch.
Free on the App Store