Steps to Calories Calculator
Created by Team y2calculate.com
Wondering how many calories you burn based on the number of steps you take? It’s easy with our Steps to Calories Calculator. Manual calculations can seem confusing, but using our Steps to Calories Converter makes it simple. Just follow these steps:
 Enter your height.
 Enter your weight.
 Enter the number of steps.
 Choose your speed.
 Click the calculate button.
Formula to Calculate Steps to Calories
To calculate the calories burned from walking, use the formula:
Calories = time × MET × 3.5 × weight / (200 × 60)
 time is the total time spent walking in minutes.
 MET is the Metabolic Equivalent of Task, which depends on walking speed.
 weight is the body weight in kilograms.
The MET value varies based on walking speed:
 Slow walking (0.9 m/s) = 2.8 MET
 Medium walking (1.34 m/s) = 3.5 MET
 Fast walking (1.79 m/s) = 5 MET
Steps to Calories Calculation
Here’s how you can calculate the total calories burned:

Calculate Stride and Distance:
The stride length is determined by:
stride = height × 0.414
Then, calculate the distance walked:
distance = stride × steps

Calculate Walking Time:
Determine the time spent walking using:
time = distance / speed

Calculate Calories Burned:
Finally, calculate the calories burned using:
Calories = time × MET × 3.5 × weight / (200 × 60)
Example Calculation
Let’s assume the following data:
 Height = 1.7 meters
 Weight = 70 kg
 Number of Steps = 10000
 Walking Speed = 1.34 m/s (Medium)
First, calculate the stride and distance:
stride = 1.7 m × 0.414 = 0.7038 meters
distance = 0.7038 m × 10000 steps = 7038 meters
Next, calculate the walking time:
time = 7038 m / 1.34 m/s = 5255.22 seconds ≈ 87.6 minutes
Finally, calculate the calories burned:
Calories = 87.6 minutes × 3.5 MET × 3.5 × 70 kg / (200 × 60)
Calories ≈ 200.74 kcal
In this example, the total calories burned would be approximately 200.74 kcal, assuming the units are consistent and the MET value for medium speed walking is used.
Factors affecting Calories burned while walking?
In the Steps to Calories Burned Calculator, we have included height, weight, number of steps, and walking speed. While these factors are primary, there are other minor factors that can also affect calorie burn. Some of these factors are as follows:
 Body Weight
 Walking Speed
 Duration of Walk
 Terrain and Incline
 Stride Length
 Walking Technique
 Metabolic Rate
 Weather Conditions
 Fitness Level
 Clothing and Equipment
 Age and Gender
Calories burned by 10,000 steps (7.038 km)
To calculate the calories burned, follow these steps:
1. Calculate Stride Length:
Formula: stride = height × 0.414
For this calculation, we use an average height of 1.7 meters (170 cm):
stride = 1.7 × 0.414 = 0.7038 meters
2. Calculate Distance Walked:
Formula: distance = stride × steps
For 3,000 steps and 10,000 steps:
 For 3,000 steps:
distance = 0.7038 × 3000 = 2111.4 meters or 2.1114 km
 For 10,000 steps:
distance = 0.7038 × 10000 = 7038 meters or 7.038 km
3. Calculate Walking Time:
Assume a walking speed of 1.34 m/s (average speed):
Formula: time = distance / speed
For 2.1114 km (3,000 steps):
time = 2111.4 / 1.34 = 1578.8 seconds or 26.3 minutes
For 7.038 km (10,000 steps):
time = 7038 / 1.34 = 5252.2 seconds or 87.5 minutes
4. Calculate Calories Burned:
Using the formula: calories = (time × MET × 3.5 × weight) / (200 × 60)
Assume an average weight of 70 kg and MET value of 3.5 (average pace):
For 3,000 steps (2.1114 km):
calories = (1578.8 × 3.5 × 3.5 × 70) / (200 × 60) = 134,731 / 12000 ≈ 11.2 calories
For 10,000 steps (7.038 km):
calories = (5252.2 × 3.5 × 3.5 × 70) / (200 × 60) = 444,626 / 12000 ≈ 37.1 calories
Summary:
 Calories burned by 3,000 steps (2.1114 km): Approximately 11.2 calories
 Calories burned by 10,000 steps (7.038 km): Approximately 37.1 calories
Calories burned per step
To calculate the calories burned for one step, follow these steps:
1. Calculate Stride Length:
Formula: stride = height × 0.414
Assuming a height of 1.7 meters:
stride = 1.7 × 0.414 = 0.7038 meters
2. Calculate Distance Walked for One Step:
Formula: distance = stride × steps
For one step:
distance = 0.7038 × 1 = 0.7038 meters
3. Calculate Walking Time:
Assuming a walking speed of 1.34 m/s (average speed):
Formula: time = distance / speed
For 0.7038 meters:
time = 0.7038 / 1.34 = 0.525 seconds
4. Calculate Calories Burned:
Using the formula: calories = (time × MET × 3.5 × weight) / (200 × 60)
Assuming a weight of 70 kg and MET value of 3.5:
calories = (0.525 × 3.5 × 3.5 × 70) / (200 × 60)
Calculation:
calories = (0.525 × 12.25 × 70) / 12000 ≈ 0.459 calories
Summary:
Calories burned per one step: Approximately 0.459 calories
Why do I need to walk to calories burned?
Understanding how many calories you burn while walking is crucial for managing your weight, tracking fitness progress, and maintaining overall health. By knowing your calorie expenditure, you can balance your diet and adjust your exercise routine to meet specific goals, whether it’s weight loss, maintenance, or fitness improvement. It also helps in optimizing your workouts, ensuring you get the most out of your exercise time. Moreover, keeping track of calories burned supports a balanced energy intake and promotes a healthier, more active lifestyle, leading to better overall wellbeing and performance.