Steps to Calories Calculator

Steps to calories

Walking is one of the easiest and most cost-effective ways to improve your health. Brisk walking each day helps burn calories — which is key to losing weight. But how many calories are you burning? It depends on the number of steps you’ve taken. 

Use this easy steps to calories calculator to work out approximately how many calories you’ve burned on your daily walk. 

How many calories does walking burn?

It depends on your weight and height, and how far you’ve walked. Most people burn an average of 100 calories per mile of walking. You can use this calories burned walking calculator if you know the distance you’ve walked in miles or kilometers.

Easy steps to calories calculator

If you’ve tracked the steps you’ve walked but don’t know the miles, use the steps to calorie calculator. Simply enter your weight, your height, and the number of steps you’ve walked. 

Steps to Calories Calculator

Calories Burned:

Factors that affect the number of calories burned when walking

Keep in mind that it’s much easier to eat fewer calories than to burn them off. If you’re wanting to lose weight, focus on your diet to reduce calories consumed and aim to increase your daily activity levels to burn extra calories. 

You can always find time to get a bit more walking in. See how long does it take to walk a mile.

When paired with a healthy diet designed to help you lose weight, walking not only aids in weight loss but also contributes to overall fitness and improves insulin resistance.

Calculating the number of calories burned for a specific number of steps taken is a little tricky due to the following factors:

Height and weight

One of the essential factors influencing the number of calories burned is your weight and height. For example, a 160-pound person having an average height of 5’9″ will burn approximately 40 calories with 1,000 steps of walking. That means an average of 0.04 kcal are burned per step. 

The length of your stride is also critical in determining the distance covered and the subsequent calories burnt. That is why step-length measurement is a crucial aspect of gait analysis. Modern fitness trackers measure the steps in a mile, i.e., the number of steps taken to complete a mile.


The distance traveled, or the number of steps taken plays a pivotal role in determining the energy you expend. Doctors and fitness experts emphasize walking 10,000 steps per day but even as little as 2 miles a day, can improve your health if it’s consistent. 

If an individual with an average weight and height walks 1,000 steps, the number of calories burned is around 50, but on 5,000 steps, it jumps to 248 calories and the calories in 10000 steps can be between 200-400 depending on your height and weight. So, the more distance you travel, the more calories you burn.

Walking pace

Maintaining a good pace while walking can increase the calories you burn. The average walking pace for a human is 2.5 to 4 miles per hour. Brisk walking refers to walking quickly, i.e., 3 to 3.5 mph. This type of walking helps burn more calories and is associated with a reduced risk of cardiovascular disease and other chronic health complications.


The time you spend doing physical activity also impacts the total number of calories you burn. Walking for more time in a single stretch will burn more calories than walking for less time for short periods. With increased walking time, you increase your number of steps. Thus, you can burn more calories by staying on track longer!


Walking on uneven surfaces makes the exercise more challenging, which burns more calories. Moving against gravity takes more of your energy and physical effort and strengthens the hip muscles and improves flexibility. So when you walk uphill or climb stairs, you’ll burn more calories. 

How many calories burned in 1000 steps

1,000 steps will burn 35 to 50 calories

The exact number of calories burned in 1000 steps will depend on various factors such as your body weight, age, and walking pace. Increasing the intensity of your steps by adding inclines or wearing ankle weights can help burn more calories in the same amount of steps. Incorporating regular physical activity, including walking, into your daily routine can help improve overall health and well-being.

How many calories are burned in 5,000 steps?

Five thousand steps are half the recommended daily number of steps for a healthy individual. As obesity is common in America and those exerting themselves are often overweight, it is important to discuss calories burned according to weight.

The average guy in the U.S. A. weighing around 200lb and walking at a normal pace will burn about 248 calories. However, if you weigh between 220 and 300lb, you can burn 273 to 373 calories by walking 5,000 steps.

How many calories are burned in 8,000 steps?

8000 steps will burn between 280 to 450 calories, depending on your weight. 8000 steps is around 3.5 miles and walking 8000 steps at a casual pace, will take around 1 hour 10 minutes .

How many calories do 10,000 steps burn?

Reaching the ideal step count for the day is the way to go for the best weight loss results. Walking 10,000 steps, or 4.3 miles a day at a normal pace, will improve your general health and help you burn the right amount of calories. The number of calories you can burn walking 10,000 steps depends upon your weight.

If you weigh around 200lb, you can burn about 500 calories walking 10,000 steps. But if you weigh more than 200lb, you can reach up to 750 calories burnt for the 10,000 steps you take.

How many calories do 15,000 steps burn?

15,000 steps will burn between 500 and 1,000 calories depending on your weight and height.

15,000 steps is 1.5 times the typical daily step goal, so hitting this is a great achievement.

Walking 15,000 steps will cover between 6.5 and 7 miles. If you walk 15,000 steps at a casual pace, it will take around 2 hours 10 minutes. The number of calories you can burn walking 15,000 steps depends upon your weight. 

How many calories do 20,000 steps burn?

Reaching the 20,000 steps mark can be an uphill task and an arduous goal. But if you can hit 20,000 steps a day, you can burn around 990 calories. Overweight individuals weighing 220 to 300lb can burn 1,100 to 1,500 calories by walking 20,000 steps. 

For reference, 2,000 to 2,500 calories are the recommended daily calorie intake. So, burning 1,100+ calories per day can put you in an energy deficit but boost the weight loss process. For more on this, read: How many calories should I eat a day to lose weight? 

How many steps a day is healthy by age?

The healthy number of steps you should walk each day fluctuates with age. Following the recommended daily step count is important to support your physical health. 

Steps for children 4-6 years

Kids between 4 and 6 years need to walk at least 6,000 steps to receive moderate physical activity. The average of 10,000 steps per day is valid for children too and highly active kids should aim for 14,500 steps per day.

Steps for children 6-11 years

Kids are the most active at 9 and 10 years. Minimally active children should walk about 6,000 steps per day. Active kids can aim for between 11,000 and 13,000 steps and the highly active can reach up to 13,500 – 15,500 steps per day. 

Steps for teens 12-19 years

Young teens need to walk at least 6,000 steps to stay fit. The average number of steps ideal for this age group is 10,000. About 12,000 to 15,000 steps are the recommendation for the highly active ones. 

Steps for adults 20-65 years

Healthy individuals in their 20s and 30s should aim for 10,000 steps a day. Middle-aged folk should also target the same amount, and 6,000 steps a day should be a minimum. 

The average step count for this age bracket is 7,000 steps. However, don’t be limited by the step count, aiming for more steps is good for your health. 

Steps for the 65+ years

You’re never too old to walk and the body is designed in such a way as to grow stronger even in the golden years. If you’re 65+ you can still aim to hit between 3,000 and 10,500 steps per day for maximum health benefits. Of course, it’s best to walk on an even surface to prevent the risk of falling. 

How many steps to burn 500 calories per day?

To burn 500 calories daily, the average person must walk around 10,000 to 11,000 steps. But remember, this can vary due to a number of factors. If you’re wanting to have a calorie deficit of 500 calories a day, it’s best to eat 500 calories less than to try to burn off 500 calories. 

How many steps to lose one pound of fat?

The calories in a pound of fat are about 3,500 calories. To burn just a pound of fat, you must walk 70,000 to 77,000 steps. That means you would need to walk about 11,500 steps for seven days to burn one pound of fat.


  • Use a steps-to-calories calculator to work out how many calories you’ve burned on your daily walk. 
  • Daily walking will not only help you lose weight but it will also improve your health.
  • It takes about 10,00 to 11,000 steps to burn 500 calories. 
  • There are 3,500 calories in a pound of fat so walking 10,000+ steps a day for 7 days, will help you burn fat. 
  • It’s best to reduce calories in your diet rather than try to burn them off through exercise. But keeping track of the calories burned compared to steps can help you stay motivated.
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