Steps to calories calculator
Turn your step count into calories burned and miles walked.
| Daily steps | Calories |
|---|---|
| 5,000 | 246 |
| 7,500 | 369 |
| 10,000 | 492 |
| 12,500 | 615 |
| 15,000 | 737 |
Estimate for walking at a normal pace on flat ground. Hills, speed and carrying weight burn more.
How it works
We estimate your stride from your height (about 41% of it), turn your steps into miles, then use a standard estimate of about 0.57 calories per pound of body weight per mile for normal-pace walking.
Walking for weight loss
Walking is one of the easiest ways to burn more calories without increasing hunger much. Going from 4,000 to 8,000 steps a day burns roughly an extra 150–250 calories for most people.
Questions
How many calories does 10,000 steps burn?
For most adults, roughly 300–500 calories, depending on body weight, height and pace.
How many steps a day to lose weight?
There’s no magic number, but 7,000–10,000 steps a day plus a calorie deficit works well for most people. Start from where you are and add 1,000–2,000 steps.
Is walking as good as running for weight loss?
Running burns more per minute, but walking is easier to do every day and less likely to cause injury, so many people burn more overall by walking.