Free steps to calories calculator. Estimate calories burned from walking or running based on steps, body weight, and pace.
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Find out exactly how many calories you burn with your daily steps. Our calculator uses MET (Metabolic Equivalent of Task) values to provide accurate calorie estimates based on your weight, activity type, and pace. Whether you're walking to work or training for a marathon, track your energy expenditure.
The calories burned from steps depends on your body weight, activity intensity (MET value), and duration. Walking has a MET of 2.5-5.0 depending on pace, while running ranges from 6.0-12.5. Heavier individuals burn more calories for the same activity due to greater energy expenditure required to move their body mass.
Calorie Burn Formula
Calories = MET × Weight (kg) × Duration (hours)Create a calorie deficit or surplus by understanding your daily energy expenditure from walking/running.
Know exactly how many steps you need to burn 100, 200, or 500 calories.
Monitor weekly calorie burn to ensure you're meeting fitness objectives.
Calculate how many steps you need daily to burn 500 extra calories (about 1 lb/week loss).
Compare calorie burn across different intensities to optimize your workouts.
Set personalized step goals based on your calorie burn targets rather than arbitrary numbers.
Balance calorie intake with expenditure for better dietary decisions.
For an average 155-lb (70kg) person walking at moderate pace, 10,000 steps burns approximately 400-500 calories. This varies significantly based on body weight and pace—a 200-lb person might burn 500-600 calories for the same steps.