Your phone counts your steps, but what do they add up to? Enter your steps, weight and height to see how many calories you burned walking, how far you went, and how many steps it takes you to burn a set amount.
Calories burned
0 kcal
Common step counts at your weight and pace. Your number is highlighted when it matches a row.
| Steps | Calories | Distance | Time |
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Calories are estimated with MET values from the Compendium of Physical Activities (Ainsworth et al.). Real burn varies with fitness, effort and body composition, often by 10–20%.
First the calculator estimates your stride from your height: about 41% of your height per step. Multiply by your steps and you get distance. Your pace tells us how long that walk took, and your weight and pace together set how hard your body worked during it.
That's why two people with the same step count can burn very different amounts. A taller, heavier person covers more ground and moves more weight with every step.
For most adults, between about 300 and 500 calories. A 75 kg (165 lb) person walking at a normal pace burns roughly 400. Heavier people and faster walkers burn more.
Around 11,000 to 15,000 steps for most people at a normal pace. The calculator shows your own number in the results.
About 7 to 8 km (4.5 to 5 miles) for an average adult. Taller people with a longer stride cover more distance.
Yes, a little. Brisk walking takes more effort per minute and covers ground faster, so the burn per step goes up slightly compared with strolling.
It can, as long as you don't eat the extra calories back. A daily walk of 10,000 steps can make up most of a 500-calorie deficit on its own. Pair it with our calorie deficit calculator for a plan.
Want to turn your steps into a weight loss plan? The calorie deficit calculator shows when you'll reach your goal.
Open the deficit calculator