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Steps to Calories Calculator

Steps to Calories Calculator

Simply input the number of steps you've taken and select an intensity level to see the calories you've burned. Plus, with our logging feature, you can record your workouts, build stats, and challenge yourself to beat your best efforts.
Table of Contents
Start the Steps Calculator
About the Calculator
Benefits of the Calculator
Logging your Workouts
Steps to Calories Burned Formula
Calculating your Stride Length
Simple Ways to Count your Steps
Comparing Calorie Burn: Walking, Running and Treadmill
Weight Loss Through Walking
Counting Steps for Weight Loss
Weight Loss Calculator
How Many Calories are Burned Walking 10,000 Steps
Calculate My Total Daily Burn
Total Daily Energy Expenditure
Frequently Asked Questions
Related Topics

Steps to Calories Calculator

Welcome to user-friendly Steps to Calories Calculator, a simple tool that effortlessly translates your daily step count into calories burned. To achieve this step to calorie conversion, we take into account several factors including your activity intensity, total number of steps, your height to determine stride length, and your body weight to calculate calories. The result is an accurate depiction of the total distance covered, speed, and the number of calories burned.

Our steps converter is part of a comprehensive bundle of free calorie calculators aimed at assisting in calorie counting, healthier lifestyle, weight loss and overall fitness planning. It includes tools for determining your daily caloric requirements, macronutrient distribution, Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and Body Mass Index (BMI), offering a thorough and personalized approach to nutrition and fitness. Post-workout, the online tool also aids in determining your calorie needs, ensuring you are fueling your body appropriately for recovery and growth. The journey towards a healthier you just became a little easier with our steps to calories burned calculator.

Benefits of Our Calorie Calculator

1. Free to Use

The most compelling feature of our tool is that it is completely free to use. We believe that everyone should have access to the necessary tools to manage their health and fitness effectively, regardless of their financial situation. Hence, our calculator is designed to be accessible to all, removing any financial barriers to achieving your fitness goals.

2. Cumulative Calorie Tracking

The calculator doesn't just focus on single workout sessions. It allows you to count the total calories burned across multiple workouts and keep track of your calorie burn on a daily basis. This comprehensive overview aids in managing your energy balance effectively.

3. Multi-Activity Tracking

The app doesn't just stop at counting steps. It's equipped with a versatile Calories Burned Calculator for various activities such as walking, running, and treadmill usage. Beyond that, it caters to a wide range of other fitness activities, including biking, rowing, and more. This versatility allows you to track and analyze your performance across different exercise modalities, helping you to develop a comprehensive and balanced fitness regimen.

4. Weight Management Support

The tool can be instrumental in your weight loss journey. By accurately calculating the calories burned and applying this information to your BMR and your calorie deficit, it provides actionable insights to help you reach your weight goal. Try our Weight Loss Calculator by Goal Date to figure out how many calories you should eat per day.

5. Performance Analysis & Record Keeping

With the ability to save and recall past workouts, you can challenge yourself to beat your best records in terms of distance, speed, steps, and calories burned. This feature encourages continual improvement and pushes you to reach new fitness milestones.

6. Nutritional Insights

The online tool will also help calculate your BMR and TDEE, enabling you to accurately calculate your calorie needs and adjust your calorie intake accordingly. This feature is especially helpful if you're looking to maintain, lose, or even gain weight.

7. Enhanced Fitness Planning

Our Steps to Calories Calculator can provide a more comprehensive understanding of your daily activity level. By translating steps into calories, you can easily see the energy expenditure of your daily movements, facilitating better fitness planning. This can help you set realistic and achievable fitness goals based on solid data.

8. Personalized Health Tracking

By considering factors such as activity intensity, body weight, and stride length, our calculator provides a personalized understanding of your calorie burn. It's more than a simple step counter, it's a tailored health tracking tool that takes your individual parameters into account, enabling a more accurate record of your caloric expenditure.

9. Balanced Nutrient Intake

Knowing the number of calories you burn daily can aid in planning balanced meals. Our calculator supports in determining your caloric needs post-workout, ensuring you are refueling your body appropriately. This helps in maintaining a healthy diet and ensuring adequate nutrient intake for recovery and growth. It also includes a Macro Calculator to figure out your optimal breakdown of carbohydrates, proteins, and fats based on your recommended calorie needs.

10. Motivation and Progress Tracking

Seeing your steps translated into calories burned can serve as a tangible measure of your fitness efforts and progress. It can motivate you to increase your step count and see firsthand how small changes in daily movement can result to significant calorie burn. It's an effective way to stay motivated and keep track of your progress on your fitness journey.

Step Counting Log App

Step counting has never been more rewarding with our Free Workout Log App specifically designed to help you count steps daily. This exercise tracking tool motivates you to hit your daily step goals by showing the calories you burn with each step. Integrated with our dynamic workout exercise log, it encourages a healthy, active lifestyle by allowing users to monitor their progress, set new goals, and understand the impact of their movement on overall fitness.

How To Calculate Steps to Calories Burned

Our Walking Calorie Burn Chart is an essential part of the steps-to-calories converter equation. This comprehensive tool provides a visual representation of how walking speed and body weight interact to influence calorie burn. The chart's Y-axis represents walking speeds, while the X-axis symbolizes body weight. By cross-referencing your weight with your walking speed, you can determine the approximate number of calories you would burn per hour of walking. This chart is designed to assist in the formulation of a personalized fitness plan by providing insights into how modifications in walking speeds can potentially affect caloric expenditure.

The formula for conversion of steps to calories burned takes into account the number of steps, stride length, and weight. For instance, if an individual weighs more, they will burn more calories per step due to the increased effort required to move their body. This is why weight is essential in calculating calories per step.Your stride length or the distance you cover with each step. Your height plays a significant role in determining your stride length. A taller person will naturally have a longer stride length compared to someone shorter. This is why your height is required in our calculator, to determine the distance covered per step, and subsequently, the number of calories burned.

Calculating Your Stride Length

Calculating your step and stride length manually is a straightforward process. To measure your step length, pick a starting point and then walk 10 steps at your normal pace. Mark the spot where the 10th step lands and measure the distance from your starting point to this spot in inches or centimeters. Your step length is then this measurement divided by 10. Stride length, on the other hand, is the distance covered in two steps. To measure your stride length, the process is similar, except you will count 20 steps instead of 10. The total distance is then divided by 20 to get your stride length.

Average step and stride lengths vary based on age, gender, and height. Generally, adults have an average step length of about 2.2 to 2.5 feet. However, taller people tend to have a longer step length, while shorter individuals have a shorter step length. Similarly, men usually have a slightly longer step length than women. Age can also influence step length, with younger individuals typically having a longer step compared to older ones.

Our steps to calories converter uses two distinct formulas to calculate step and stride length, one for females and one for males. For females, the formula is: step length = height in inches multiplied by 0.413. For males, the formula is: step length = height in inches multiplied by 0.415. These formulas account for the natural variance in step length between different genders. Using these formulas, you can quickly estimate your step and stride length based on your height, helping to provide a more accurate calculation of your walking distance and calories burned. The subsequent chart presents the estimated step and stride lengths for males and females based on these equations.

Steps and Stride Length Chart

Height Women's Step Length Women's Stride Length Men's Step Length Men's Stride Length
5 ft 0 in24.8 in49.6 in24.9 in49.8 in
5 ft 1 in25.2 in50.4 in25.3 in50.6 in
5 ft 2 in25.6 in51.2 in25.7 in51.4 in
5 ft 3 in26 in52 in26.1 in52.2 in
5 ft 4 in26.4 in52.8 in26.6 in53.2 in
5 ft 5 in26.8 in53.6 in27 in54 in
5 ft 6 in27.3 in54.6 in27.4 in54.8 in
5 ft 7 in27.7 in55.4 in27.8 in55.6 in
5 ft 8 in28.1 in56.2 in28.2 in56.4 in
5 ft 9 in28.5 in57 in28.6 in57.2 in
5 ft 10 in28.9 in57.8 in29.1 in58.2 in
5 ft 11 in29.3 in58.6 in29.5 in59 in
6 ft 0 in29.7 in59.4 in29.9 in59.8 in
6 ft 1 in30.1 in60.2 in30.3 in60.6 in
6 ft 2 in30.6 in61.2 in30.7 in61.4 in
6 ft 3 in31 in62 in31.1 in62.2 in
6 ft 4 in31.4 in62.8 in31.5 in63 in
6 ft 5 in31.8 in63.6 in32 in64 in
6 ft 6 in32.2 in64.4 in32.4 in64.8 in
6 ft 7 in32.6 in65.2 in32.8 in65.6 in
6 ft 8 in33 in66 in33.2 in66.4 in
6 ft 9 in33.5 in67 in33.6 in67.2 in

Smart and Simple Ways to Count Your Steps

In the age of technology, counting your steps has become easier than ever. The most common method is using a pedometer, a small gadget that can be clipped to your belt or kept in your pocket. This device has a sensor that measures the motion of your hips while you walk or run, translating this motion into steps.

Another popular way to track your steps is with wearable fitness trackers, like FitBit, Garmin, or Apple Watch. These devices, typically worn around the wrist, use complex algorithms and motion-sensing technology to count your steps and other physical activities. Many fitness trackers also come with additional features such as heart rate monitoring, sleep tracking, and caloric count, offering a more comprehensive view of your health and fitness.

Smartphones can also be used to count steps. Most smartphones have built-in pedometers that work in the background to track your steps throughout the day. Various apps can access this data, providing you with daily, weekly, and monthly reports of your steps and activity levels. Remember, whichever method you choose, consistency is key. Aim to meet or exceed your step goal every day, and over time, you'll notice significant improvements in your health and fitness.

Comparing Calorie Burn: Walking, Running, and Treadmill

Walking Steps

When it comes to burning calories, walking is a great starting point. According to fitness experts, our free Walking Calories Calculator steps tool can help determine how many calories are burned during a walk. The caloric burn of walking is largely influenced by your weight, the intensity of your walk, and its duration. On average, walking burns between 90 and 200 calories per mile, depending on these factors. The aforementioned step and stride length averages come into play here too. Walking may not burn as many calories as running within the same timeframe, but it's a more accessible form of exercise for many and still contributes to overall health and fitness.

Running Steps

Running, on the other hand, is a high-intensity activity that can significantly increase your calorie burn. The running calorie calculator is a useful tool to estimate the calories burned when running, factoring in variables such as your weight, pace, and distance covered. Running can burn approximately 800 to 1,400 calories per hour, depending on the same variables as walking. The step and stride length during running tend to be longer compared to walking due to the increased speed and momentum. This means that you cover more ground in fewer steps, leading to a higher calorie burn. It's important to remember, though, that running is a high-impact activity and requires more fitness and endurance than walking.

Treadmill Steps

Treadmill workouts are another effective way to burn calories and count steps. The calorie burn calculator for a treadmill helps estimate the calories burned based on duration, speed, incline, and your weight. The great thing about a treadmill is that you can adjust the intensity of your workout, switching between walking and running, or altering the incline to simulate uphill walking or running. Treadmill steps can vary in length, based on your current speed and stride. Whether you choose to walk or run, the treadmill allows for a controlled environment to track your steps and caloric burn, making it a convenient tool for those who prefer indoor workouts.

ActivityMeasure130 lbs155 lbs180 lbs205 lbs
  Calories Burned in 1 Hour
Walking2 mph118 141 163 186
Walking2.5 mph148 176 204 233
Walking3 mph177 211 245 279
Walking3.5 mph195 232 270 307
Walking4 mph224 267 311 354
Walking4.5 mph295 352 409 465
Walking5 mph372 443 515 586
Walking> 6 mph472 563 654 745
WalkingGeneral Walking177 211 245 279
WalkingSpeed Walking384 457 531 605
WalkingWalking Downstairs177 211 245 279
WalkingWalking Upstairs620 739 858 977
WalkingWalking Uphil354 422 490 558
WalkingWalking with Dog177 211 245 279
WalkingWalking with a Child148 176 204 233
WalkingWalking on Crutches295 352 409 465
Running5 mph472 563 654 745
Running5.2 mph531 633 735 838
Running6 mph590 704 817 931
Running6.7 mph649 774 899 1,024
Running7 mph679 809 940 1,070
Running7.5 mph738 880 1,022 1,163
Running8 mph797 950 1,103 1,256
Running8.6 mph826 985 1,144 1,303
Running9 mph885 1,056 1,226 1,396
Running10 mph944 1,126 1,308 1,489
Running> 11 mph1,062 1,267 1,471 1,675
RunningGeneral Running472 563 654 745
RunningRunning on a Track590 704 817 931
RunningRunning Upstairs885 1,056 1,226 1,396
RunningCross Country531 633 735 838
Treadmill2 mph118 141 163 186
Treadmill2.5 mph148 176 204 233
Treadmill3 mph177 211 245 279
Treadmill3.5 mph195 232 270 307
Treadmill4 mph224 267 311 354
Treadmill4.5 mph295 352 409 465
Treadmill5 mph372 443 515 586
Treadmill5.2 mph531 633 735 838
Treadmill6 mph590 704 817 931
Treadmill6.7 mph649 774 899 1,024
Treadmill7 mph679 809 940 1,070
Treadmill7.5 mph738 880 1,022 1,163
Treadmill8 mph797 950 1,103 1,256
Treadmill8.6 mph826 985 1,144 1,303
Treadmill9 mph885 1,056 1,226 1,396
Treadmill10 mph944 1,126 1,308 1,489
TreadmillWalking on Incline354 422 490 558
TreadmillRunning on Incline885 1,056 1,226 1,396

Weight Loss through Walking

Losing weight by walking is a simple yet effective strategy that can fit into nearly anyone's lifestyle. Regardless of your fitness level, incorporating walking into your daily routine can help you gradually shed those unwanted pounds. The beauty of walking is its simplicity and accessibility; it doesn't require any special equipment or a gym membership, just a commitment to move more.

Can you lose weight by walking? Absolutely! The key to weight loss is to burn more calories than you consume, and walking helps you achieve just that. By increasing your daily steps, you not only burn calories but also boost your metabolism, which plays a crucial role in how efficiently your body processes food and burns energy.

To optimize your walking for weight loss efforts, consider varying your pace, adding intervals, or choosing routes with varying elevations. These adjustments can increase the intensity of your walks, helping you burn more calories even after you've finished walking, thanks to the afterburn effect. Remember, consistency is crucial; make walking a part of your daily routine, and you'll be on your way to a healthier weight and lifestyle.

Using the Steps Calculator for Weight Loss

The steps to calories calculator is not just a tool to measure the energy expended during your daily activities. It also features a robust weight loss component that helps you plan more effectively. This versatile tool calculates a recommended number of steps per day to burn a healthy amount of calories based on your workout regime. This tailored approach ensures that the suggested step count isn’t overly strenuous or insufficient for your fitness level, making it a reliable steps calorie calculator to lose weight.

Moreover, the steps to lose weight calculator goes the extra mile by estimating your daily calorie needs. It determines how much food you should consume based on the intensity and duration of your walking step workouts. This critical data allows you to strike the perfect balance between energy intake and expenditure, essential for effective weight management.

Try the weight loss calculator by date feature to get an estimated date on reaching your goal, considering your calorie burn and intake. This feature gives you a clear perspective of your weight loss journey, allowing you to adjust your lifestyle habits accordingly and stay motivated towards achieving your health goals. Whether you aim to lose, gain, or maintain your weight, it will calculate your calorie deficit or surplus needed to achieve that goal within your desired timeframe.

How Many Calories are Burned Walking 10,000 Steps?

The number of calories burned when walking 10,000 steps is contingent upon several variables including an individual's weight, stride length, and walking speed. Typically, a person burns approximately 30-40 calories per 1,000 steps. Hence, when aiming for the recommended daily target of 10,000 steps, you could potentially burn between 300-400 calories.

However, it's important to note that these are average figures. A larger individual with a longer stride length may burn more calories per step, which means their total calories burned in 10,000 steps may be higher. Similarly, someone who walks at a brisk pace will burn more calories compared to someone who strolls leisurely, assuming they both walk the same number of steps.

So while the 10,000 steps target is a great starting point for maintaining an active lifestyle, remember that the actual number of calories burned will vary from person to person. To maximize the number of calories burned when walking 10,000 steps, consider increasing your pace or incorporating more hills into your walking route. This enhances the intensity of your workout, subsequently increasing calorie burn. Following these guidelines, you can harness the power of walking to achieve your fitnes s goals and maintain a healthy lifestyle.

TDEE: Total Daily Energy Expenditure

The correlation between steps, calories, and Total Daily Energy Expenditure (TDEE) is a fundamental principle in fitness and weight management. When you walk, run, or perform physical activity, you take steps, which burn calories. These burnt calories contribute to your overall TDEE — the total amount of calories you burn in a day through all activities, from working out to merely existing. Knowing your TDEE is crucial for effective weight management.

We have included a free TDEE Calculator with our steps to calories burned converter to make it more helful and efficient for you. It calculates your TDEE based on steps taken throughout the day. This innovative feature allows you to estimate your daily caloric expenditure accurately, making it easier to plan your diet and exercise regime. The TDEE calculator takes into account the age, weight, height, and varying activity levels of individuals. This variation means that two people of the same weight and height might have different TDEEs. An individual with a more active lifestyle will have a higher TDEE than someone who's sedentary. Based on your steps, it can calculate your TDEE, which is an indicator of how many calories you should eat to lose weight.

Frequently Asked Questions


How many calories are burned by walking 11000 steps?


What's the equivalent of 19000 steps to calories?


How does the calculator determine calories burned 10000 steps by weight?


What is steps per calorie on your calculator?


How many calories do I burn per 1000 steps?


Does walking more steps help to burn more calories?


What's the difference between 11000 steps to calories and 19000 steps to calories?


Can I use the steps to calories calculator for weight loss?


How accurate is the steps to calories burned calculator?


Does the calculator account for the intensity of the activity?


  1. Average Stride Length Statistics: Stride Length By Height And Sex
  2. Steps to Calories Converter by Very Well Fit
  3. NCBI: How many steps/day are enough? For adults
  4. PLOS ONE: Step count and energy expenditure estimation in humans through a wrist-worn accelerometer
  5. Journal of the American Heart Association: Steps per day, peak cadence, body mass index, and age in community-dwelling older adults
  6. Mayo Clinic: Walking for fitness: How to trim your waistline, improve your health
  7. NCBI: Energy expenditure in adults living in developing compared with industrialized countries: a meta-analysis of doubly labeled water studies
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