Steps to Calories Calculator
Find out how many calories you burn from your daily steps. Enter your step count and weight to get a personalized estimate.
Calculate Your Calories
Enter your total steps for the day
Quick Reference: Calories by Step Count
Calories burned at 150 lbs with moderate pace
| Steps | Calories | Distance | Time |
|---|---|---|---|
| 2,500 | 90 kcal | 1.1 mi | 23 min |
| 5,000 | 180 kcal | 2.3 mi | 45 min |
| 7,500 | 271 kcal | 3.4 mi | 68 min |
| 10,000 | 361 kcal | 4.5 mi | 91 min |
| 12,500 | 451 kcal | 5.7 mi | 114 min |
| 15,000 | 541 kcal | 6.8 mi | 136 min |
| 20,000 | 722 kcal | 9.1 mi | 182 min |
How This Calculator Works
This calculator estimates calories burned based on your weight, step count, and walking pace using MET (Metabolic Equivalent of Task) values:
- Slow pace (2 mph): MET 2.5 - casual strolling, ~2,500 steps per mile
- Moderate pace (3 mph): MET 3.5 - normal walking, ~2,200 steps per mile
- Brisk pace (4 mph): MET 5.0 - power walking, ~1,900 steps per mile
Note: Actual calorie burn varies based on factors like terrain, fitness level, and individual metabolism. These estimates are approximations.
Frequently Asked Questions
How many calories does 10,000 steps burn?
For a 150 lb person walking at a moderate pace, 10,000 steps burns approximately 361 calories. This varies based on your weight and walking speed - heavier individuals and faster walkers burn more calories.
Is 10,000 steps a day enough to lose weight?
10,000 steps creates a meaningful calorie deficit when combined with proper nutrition. At ~361 calories burned daily, that's about 2,100+ extra calories per week, potentially leading to ~0.5 lb of fat loss weekly from walking alone.
How accurate are step counters?
Modern smartphone and fitness tracker step counts are generally accurate within 5-10%. They may undercount during activities like pushing a stroller or carrying bags, and may overcount during activities with arm movement but little walking.
How many steps are in a mile?
The average person takes about 2,000-2,500 steps per mile depending on pace and stride length. Taller people generally take fewer steps per mile due to longer strides. Our calculator uses pace-adjusted estimates: 2,500 steps/mile (slow), 2,200 (moderate), and 1,900 (brisk).
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