Steps to Calories Calculator
Calculate calories burned with steps here. Ideal for tracking your 10,000 steps per day, this calculator helps you see how your walking converts to calories burned.
Calories Burned
How Many Calories Do Steps Burn?
On average, 10,000 steps will burn 300-400 calories for a 150-180 lbs person, but it varies depending on the weight and speed of walking. The steps to calories calculator above will help you get a more accurate estimation depending on your weight and number of steps.
How to Use
Enter you weight (in lbs) and number of steps taken per day below and click calculate to estimate how many calories you burned.
Why Track Steps?
- It's an easy way to add more calories burned throughout the day
- Walking 10,000 steps per day is a popular recommendation among fitness enthusiasts
- It's a motivating way to track your fitness journey.
What Exactly is a "Step"?
When we talk about steps, we normally mean the movement of our lower limbs when walking. But most pedometers and fitness trackers use an accelerometer to measure up-and-down movement of the hips. So if you're doing any activity where the arms are being moved vigorously (like washing the dishes) while wearing the tracker, these can be registered as steps by the motion sensor.
Why Does Weight Matter So Much?
You may have noticed that the calculator asks for your weight in pounds. The reason for this is that it takes more calories to move a 200 lbs person than it does a 120 lbs person. To put this into perspective, the amount of calories burned walking depends on how much body weight the person is carrying per distance travelled. That is why it is important to use a personalized calculator such as this one rather than a general '100 calories per mile' recommendation.
The Myth of the 10,000 Step Rule
The 10,000-step rule is one of those things that everyone seems to know about but few people actually know its origins. Interestingly enough, it was never actually intended to be a health guideline at all. It was simply a marketing gimmick created by a Japanese pedometer company called "Manpo-kei" (meaning 10,000-step meter) in the 1960s.
Although the 10,000 step rule is good as a guideline for those looking to make some improvements to their lifestyle, recent studies show that even 7,000-8,000 steps can greatly reduce your chances of dying from any cause. And if you're just starting out and find that 5,000 steps is more realistic for now, then there's absolutely nothing wrong with that!
Walking Speed and Terrain Matters
The steps to calories burned formula used in this calculator is only an estimation based on your weight and number of steps.
If you walk faster than a leisurely pace, you'll burn more calories as your heart rate increases. Likewise, if you walk on an incline or a rough terrain (sand, etc) instead of a flat surface, you will burn more calories than on a smooth pavement.
Incline can be especially useful if you're walking on a treadmill. Even a slight incline of 1-2% can make a huge difference in the number of calories you burn.
How to Get More Steps in
If you're looking to burn more calories and need some ideas on how to get extra steps in throughout the day, here are some suggestions:
- Take the stairs instead of the elevator
- Park farther away from the store
- Walk while talking on the phone
- Take a walk after dinner
- If you work at a desk, try a standing desk