Steps To Calories Calculator

Calculate the estimated number of Calories (kcal) burned while walking. Enter your total number of steps (and for a more personalized estimate, your weight, height, walking intensity, and optional stride length).

Steps ↔ Calories (kcal) Calculator

Quick Steps ➔ Calories Advanced Steps ➔ Calories

Enter your total steps to get an approximate calories burned estimate using average assumptions.

Number of Steps Estimated Calories Burned (Calories/kcal) Uses an average of about 0.04 Calories (kcal) per step (≈ 400 Calories/kcal for 10,000 steps).

Estimate calories burned from your steps using weight, height, walking intensity, and stride length (optional).

Number of Steps Weight kg lbs Height cm in Gender (optional) Select gender (optional) Male Female Used only to help auto-estimate stride length if you leave stride blank. Walking Intensity Select intensity Light Moderate Brisk Intensity is used as a proxy for pace/effort (light = easy stroll, moderate = purposeful walk, brisk = fast walk). Stride Length (optional) cm in If empty, stride is estimated from height (and gender if provided). Calories Burned (Calories/kcal) Energy Equivalent (food examples) More Results Calculate Reset Your inputs and results are saved locally in your browser (on this device) so they reappear when you return. Use Reset to clear, or clear your browser site data/storage to remove saved values.

Disclaimer: This calculator provides a general estimate of energy expenditure in Calories (kcal) for informational purposes only (not medical advice). Weight change and health outcomes are individualized; if you have medical conditions, are pregnant, or have a history of eating disorders, consider speaking with a clinician. If you’re experiencing depression or thoughts of self-harm, seek professional help or emergency services immediately.

Steps ↔ Calories (kcal) (Average: 0.04 Calories/kcal per step)

Steps to Calories (kcal)	Calories (kcal) to Steps
500 steps = 20 Calories (kcal)	20 Calories (kcal) = 500 steps
1,000 steps = 40 Calories (kcal)	40 Calories (kcal) = 1,000 steps
1,500 steps = 60 Calories (kcal)	60 Calories (kcal) = 1,500 steps
2,000 steps = 80 Calories (kcal)	80 Calories (kcal) = 2,000 steps
2,500 steps = 100 Calories (kcal)	100 Calories (kcal) = 2,500 steps
3,000 steps = 120 Calories (kcal)	120 Calories (kcal) = 3,000 steps
3,500 steps = 140 Calories (kcal)	140 Calories (kcal) = 3,500 steps
4,000 steps = 160 Calories (kcal)	160 Calories (kcal) = 4,000 steps
5,000 steps = 200 Calories (kcal)	200 Calories (kcal) = 5,000 steps
6,000 steps = 240 Calories (kcal)	240 Calories (kcal) = 6,000 steps
7,000 steps = 280 Calories (kcal)	280 Calories (kcal) = 7,000 steps
8,000 steps = 320 Calories (kcal)	320 Calories (kcal) = 8,000 steps
9,000 steps = 360 Calories (kcal)	360 Calories (kcal) = 9,000 steps
10,000 steps = 400 Calories (kcal)	400 Calories (kcal) = 10,000 steps
12,000 steps = 480 Calories (kcal)	480 Calories (kcal) = 12,000 steps
15,000 steps = 600 Calories (kcal)	600 Calories (kcal) = 15,000 steps
18,000 steps = 720 Calories (kcal)	720 Calories (kcal) = 18,000 steps
20,000 steps = 800 Calories (kcal)	800 Calories (kcal) = 20,000 steps
25,000 steps = 1,000 Calories (kcal)	1,000 Calories (kcal) = 25,000 steps
30,000 steps = 1,200 Calories (kcal)	1,200 Calories (kcal) = 30,000 steps
Formulas: Calories (kcal) = steps × 0.04 and steps = Calories (kcal) ÷ 0.04 (i.e., steps = Calories (kcal) × 25). Assumes an average burn rate; actual calories vary by weight, stride length, pace, and terrain/grade.

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Calories Burned Walking Formula

Estimating Calories (kcal) burned from walking can be done with a quick average formula, but the calculator above also provides an “Advanced” estimate that accounts for your body weight and an estimated walking distance from your steps.

Calories (kcal) ≈ steps × 0.04

This quick formula does not account for differences in body weight, stride length, pace/intensity, or terrain/grade. For a more personalized estimate, use the Advanced tab.

In the Advanced tab, distance is estimated using steps × stride length. If you don’t enter a stride length, it is auto-estimated from your height (and gender if provided). You can also measure your stride directly using a stride length calculator for better accuracy.

Calories (kcal) are then estimated using a per‑kilogram, per‑kilometer energy-cost multiplier based on the walking intensity you select. This approach aligns with common fitness estimation methods where energy cost increases with body mass and distance.

Because real-world energy expenditure varies with biomechanics, terrain/grade, and how fast you walk, all results should be treated as estimates rather than exact measurements.

How many calories does "X" amount of steps burn?

The following list outlines the estimated Calories (kcal) burned for an average person at an average pace with the most common requested amount of steps.

Calories Burned Walking

With the introduction of smartwatches and wearable trackers, most people have become very aware of how many steps they take a day. Many people don’t know how that translates into the Calories (kcal) they burn each day.

As a quick average, many estimates use about 0.04 Calories (kcal) per step. However, the Calories (kcal) you burn for the same number of steps can vary based on body weight, stride length, pace/intensity, and terrain.

In general, heavier individuals typically burn more Calories (kcal) for the same distance because more mass is being moved.

That’s why the Advanced calculator above uses your weight, height, walking intensity, and (optionally) stride length to estimate distance and Calories (kcal). Gender is optional and is only used to help estimate stride length if you leave stride blank.

Walking Calories

Often times your smartwatch or other wearable devices will estimate the Calories (kcal) you burned through walking, but it's important to not take this at exact face value.

Usually, these watches don't take into consideration your personal inputs in the same way, and they may rely on simplified assumptions. Similarly, you should not trust the steps on those watches to be 100% accurate; extra movements can sometimes be counted as steps.

Walking calories might just be one of the easiest ways to increase the number of Calories (kcal) you burn each day.

For instance, a walk around the block will not only burn Calories (kcal) with each step, but it can also support overall fitness and daily energy expenditure.

There are several other ways you can try to manage your weight and health. Some people change their eating patterns, others exercise more to increase activity.

Step Your Way to Weight Loss

With the ever-increasing presence of smartwatches on the market and the awareness of one's activity level (in particular the number of steps you take in a day), people are starting to realize how much they move—or how much they may want to move more.

Getting up and walking regularly can support physical health and overall well-being. Many clinicians recommend physical activity as one part of a healthy lifestyle, and it may help improve mood for some people when used alongside appropriate care.

Physical activity can also support sleep, stress management, and cognitive function, which may help day-to-day performance.

Increasing the number of steps you take in any given day can increase the number of Calories (kcal) you burn. Combined with nutrition and other lifestyle factors, this can support weight management and overall health over time.