Convert your daily step count into calories burned based on your body profile.
Slow (2.0 mph)
Moderate (3.0 mph)
Brisk (4.0 mph)
Very Fast (5.0 mph)
Estimated Calories Burned
0
Approximate Distance
0 km
How Does the Steps Calories Calculator Work?
Burning calories through walking is influenced by three main factors: your body weight, the distance covered, and the intensity (speed) of your movement. This calculator uses your height to estimate your stride length, which allows us to calculate the total distance traveled from your step count.
The core formula used is based on Metabolic Equivalents (METs). Walking at a moderate pace has a MET value of approximately 3.5. We use the following logic:
Stride Length: Roughly 41.5% of your height.
Distance: Total Steps × Stride Length.
Calories: MET × Weight (kg) × Time (hours).
Typical Calories Burned per 10,000 Steps
Weight (kg)
Slow Pace (2 mph)
Brisk Pace (4 mph)
60 kg
~280 kcal
~420 kcal
80 kg
~370 kcal
~560 kcal
100 kg
~460 kcal
~700 kcal
3 Tips to Burn More Calories While Walking
If you want to maximize your weight loss efforts without adding more steps, try these modifications:
Add Incline: Walking uphill significantly increases your heart rate and muscle engagement, burning up to 50% more calories than flat ground.
Vary Your Speed: Interval walking (alternating between a fast pace and a recovery pace) keeps your metabolism guessing and improves cardiovascular fitness.
Use Your Arms: Swinging your arms vigorously or using Nordic walking poles engages the upper body, increasing total energy expenditure.
function calculateSteps() {
var steps = parseFloat(document.getElementById('stepCount').value);
var weight = parseFloat(document.getElementById('userWeight').value);
var height = parseFloat(document.getElementById('userHeight').value);
var met = parseFloat(document.getElementById('walkingPace').value);
if (isNaN(steps) || isNaN(weight) || isNaN(height) || steps <= 0 || weight <= 0 || height <= 0) {
alert("Please enter valid positive numbers for all fields.");
return;
}
// Estimate stride length in meters (average is 41.5% of height)
var strideLengthMeters = (height * 0.415) / 100;
// Calculate distance in kilometers
var distanceKm = (steps * strideLengthMeters) / 1000;
// Estimate speed based on MET value for time calculation
// 2.5 MET ~ 3.2 km/h, 3.5 MET ~ 4.8 km/h, 5.0 MET ~ 6.4 km/h
var speedKmh = 0;
if (met <= 2.5) speedKmh = 3.2;
else if (met <= 3.5) speedKmh = 4.8;
else if (met <= 5.0) speedKmh = 6.4;
else speedKmh = 8.0;
// Calculate time spent walking in hours
var timeHours = distanceKm / speedKmh;
// Calculate Calories: MET * weight_kg * time_hours
var caloriesBurned = met * weight * timeHours;
// Display results
document.getElementById('resultBox').style.display = 'block';
document.getElementById('caloriesOutput').innerHTML = Math.round(caloriesBurned) + " kcal";
document.getElementById('distanceOutput').innerHTML = distanceKm.toFixed(2) + " km (" + (distanceKm * 0.621371).toFixed(2) + " miles)";
}