Steps to Calories Calculator
Find out how many calories your daily steps burn. Personalised to your weight, height, and walking pace using stride length estimation and MET values from the Compendium of Physical Activities.
Calories burned
417 kcal
Calories burned
417 kcal
10,000 steps at brisk (5.6 km/h) pace
Distance walked
7.2 km
4.5 miles
Time walking
1 hr 18 min
Per 1,000 steps
42 kcal
Stride length
72 cm
28.5"
Weekly & monthly impact
Based on 7,700 kcal per kg of body fat. Actual weight loss depends on diet, metabolism, and other factors.
Step milestones
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How it works: Your stride length is estimated from your height (height × 0.414, from Grieve & Gear, 1966). Steps are converted to distance, then to walking duration at your chosen pace. Calories are calculated using MET values from the 2011 Compendium of Physical Activities (Ainsworth et al.) — MET × body weight (kg) × duration (hours).
Accuracy note: MET-based estimates are population averages. Your actual calorie burn depends on fitness level, terrain (uphill burns more), body composition, and walking technique. Wearable devices with heart rate monitoring provide more individualised estimates.