Steps to Calories Calculator
Steps burn energy in proportion to your body weight, the distance they cover and how fast you cover it. This calculator combines all three instead of using the flat “100 kcal per mile” rule that fits almost nobody.
Your numbers
Result
How it works
The calculator first converts your steps into distance using a height-based stride, then applies a MET value for the pace you chose. A MET is a multiple of resting energy use: a gentle stroll sits near 2.8 METs, an average walk near 3.5, and a genuinely brisk walk above 4. Energy burned is MET × body weight × hours — which is why two people walking side by side burn noticeably different amounts.
The figure shown is gross burn: it includes the energy you would have used anyway sitting still during that time. Net walking burn is typically 20–30% lower. That distinction matters if you are adding exercise calories back into a food budget.
Good practice & limits
- Weigh yourself honestly — a 10 kg error moves the answer by roughly 10%.
- Brisk beats long: raising pace from average to brisk adds about 20% more burn per hour, and covers ground faster too.
- Do not eat back the full gross figure if fat loss is the goal; most people do best banking most of it.