Calorie Burn From Steps Calculator

About this calculator

This calculator converts your step count into a walking distance using an average stride length (roughly 0.7–0.8 m, scaled from height), then estimates energy expenditure from that distance and your body weight. It applies the well-known approximation that walking costs about 0.5 kcal per kilogram of body weight per kilometer — roughly half the ~1 kcal/kg/km net cost of running, consistent with walking's lower MET value (about 3.0–3.5 METs at a moderate pace versus 8–10 METs for running).

Because the estimate scales with body mass, a heavier person burns more calories for the same step count than a lighter one, which matches how fitness trackers and pedometer apps report calorie burn. This makes it useful for anyone using a daily step goal (like 10,000 steps) to gauge rough energy expenditure for weight management, without needing a heart-rate monitor or lab-grade metabolic testing.