Step Calorie Calculator
Calories burned from daily steps, from step count, body weight and pace using MET values (about 0.04–0.05 kcal per step for most adults). An estimate — stride length and walking speed shift the real number.
Calories burned from your steps
336 kcal
10,000 steps ≈ 7.02 km in about 87 minutes at a moderate pace.
| MET-based estimate | 336 kcal |
| Rough rule (0.04 kcal/step) | 400 kcal |
| Estimated distance | 7.02 km |
| Estimated time | 87 minutes |
| Calories per 1,000 steps | 33.6 kcal |
Stride length and walking speed shift the real number — this is an estimate. The 0.04–0.05 kcal per step rule of thumb is a useful cross-check for most adults.
Formula & source — MET formula — Compendium of Physical Activities (Ainsworth et al., 2011)
Calories = MET × body weight (kg) × hours. Walking METs: 2.0 mph 2.8, 3.0 mph 3.3, 3.5 mph 3.8, 4.0 mph 5.0. Distance = steps × stride length, with stride length estimated as height × 0.413. The 0.04 kcal/step rule of thumb is the commonly cited average for adults.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
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