Convert your daily steps into calories burned — includes pace, stride length, and weight-based calculations.
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Formula: Calories = MET × body weight (kg) × time (hours). MET (Metabolic Equivalent) ranges from ~2.5 (slow stroll) to ~5.0 (power walking).
Stride length is estimated as approximately 43% of height. A person who is 5'7" has a stride of ~29 inches (~0.74m), covering about 1,320 steps per mile.
Why weight matters: A heavier person burns more calories for the same distance because they're moving more mass. A 250 lb person burns ~40% more calories walking the same route as a 150 lb person.
10,000 steps: Originally a Japanese marketing slogan from 1965, 10k steps became a global health target. Research suggests 7,000–8,000 steps/day provides most cardiovascular health benefits for adults over 60; younger adults may benefit from higher targets.
⚠️ Calorie estimates are approximations. Actual burn depends on terrain, incline, fitness level, and individual metabolism. These figures do not include your baseline metabolic rate.