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Steps to Calories Converter

JasonBy No Comments8 Mins Read
Steps to Calories Converter

When calculating your calories burned per step, the number will depend on your weight and height. For instance, a typical 160-pound person of average height will burn about 40 calories per 1,000 steps. This is the equivalent of 0.04 calories per step. The charts below show you how many calories you’d burn in 1,000 steps, 5,000 steps, 10,000 steps, or more. Here is what you need to know about converting your steps to calories burned.

Convert Your Steps to Calories

To convert your steps to calories burned, you will need to know your approximate steps per mile. Most fitness trackers estimate your steps per mile from your height. An average number at a brisk walk or easy running pace is 2,000 to 2,400 steps per mile at Steps to Calories Converter.

You also can measure your stride length to find your steps per mile or count your steps over a measured mile for greater accuracy. Alternatively, you can use a steps-per-mile chart, along with your height and weight, to estimate calories burned at various step counts. The calorie numbers are based on metabolic equivalents (MET) research, taking an average of the calories burned at walking speeds from 2 to 4 miles per hour.1

Here are some charts that are based on height and weight. These will give you an approximate number of calories burned per step at Steps to Calories Converter.

How Many Calories is 10,000 Steps Per Day?

How many calories you use while walking 10,000 steps a day will vary widely based on factors such as body size, age, genetics, pace (brisk or slow), and terrain (steep hills or mostly flat ground). See the charts below to get general estimates based on height and weight.

Height 6 Feet and Above

Use the chart below to estimate calories burned by step count if your height is 6 feet or more. This assumes that you take 2,000 steps per mile at Steps to Calories Converter.

2,000 Steps per Mile (Height 6 Feet and Above) Calories Burned by Step Count and Weight
Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
Steps 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg
1,000 28 cal. 33 38 44 49 55 60 69 75 82
2,000 55 66 76 87 98 109 120 137 150 164
3,000 83 99 114 131 147 164 180 206 225 246
4,000 110 132 152 174 196 218 240 274 300 328
5,000 138 165 190 218 245 273 300 343 375 410
6,000 165 198 228 261 294 327 360 411 450 492
7,000 193 231 266 305 343 382 420 480 525 574
8,000 220 264 304 348 392 436 480 548 600 656
9,000 248 297 342 392 441 491 540 617 675 738
10,000 275 330 380 435 490 545 600 685 750 820
11,000 303 363 418 479 539 600 660 754 825 902
12,000 330 396 456 522 588 654 720 822 900 984
13,000 358 429 494 566 637 709 780 891 975 1,066
14,000 385 462 532 609 686 763 840 959 1,050 1,148
15,000 413 495 570 653 735 818 900 1,028 1,125 1,230
16,000 440 528 608 696 784 872 960 1,096 1,200 1,312
17,000 468 561 646 740 833 927 1,020 1,165 1,275 1,394
18,000 495 594 684 783 882 981 1,080 1,233 1,350 1,476
19,000 523 627 722 827 931 1,036 1,140 1,302 1,425 1,558
20,000 550 660 760 870 980 1,090 1,200 1,370 1,500 1,640

Height 5’6″ to 5’11”

Use the chart below to estimate calories burned by step count if your height ranges from 5 feet 6 inches to 5 feet 11 inches. This assumes that you take 2,200 steps per mile.

2,200 Steps per Mile (Height 5’6″ to 5’11”) Calories Burned by Step Count and Weight
Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
Steps 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg
1,000 25 cal. 30 35 40 45 50 55 62 68 75
2,000 50 60 69 79 89 99 109 125 136 149
3,000 75 90 104 119 134 149 164 187 205 224
4,000 100 120 138 158 178 198 218 249 273 298
5,000 125 150 173 198 223 248 273 311 341 373
6,000 150 180 207 237 267 297 327 374 409 447
7,000 175 210 242 277 312 347 382 436 477 522
8,000 200 240 276 316 356 396 436 498 545 596
9,000 225 270 311 356 401 446 491 560 614 671
10,000 250 300 345 395 445 495 545 623 682 745
11,000 275 330 380 435 490 545 600 685 750 820
12,000 300 360 415 475 535 595 655 747 818 895
13,000 325 390 449 514 579 644 709 810 886 969
14,000 350 420 484 554 624 694 764 872 955 1,044
15,000 375 450 518 593 668 743 818 934 1,023 1,118
16,000 400 480 553 633 713 793 873 996 1,091 1,193
17,000 425 510 587 672 757 842 927 1,059 1,159 1,267
18,000 450 540 622 712 802 892 982 1,121 1,227 1,342
19,000 475 570 656 751 846 941 1,036 1,183 1,295 1,416
20,000 500 600 691 791 891 991 1,091 1,245 1,364 1,491

Height 5’5″ and Under

Use the chart below to estimate calories burned by step count if you are 5 feet 5 inches or less. This assumes that you take 2,400 steps per mile at Steps to Calories Converter.

2,400 Steps per Mile (Height 5’5″ and Under) Calories Burned by Step Count and Weight
Weight 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
Steps 45 kg 55 kg 64 kg 73 kg 82 kg 91 kg 100 kg 114 kg 125 kg 136 kg
1,000 23 cal. 28 32 36 41 45 50 57 63 68
2,000 46 55 63 73 82 91 100 114 125 137
3,000 69 83 95 109 123 136 150 171 188 205
4,000 92 110 127 145 163 182 200 228 250 273
5,000 115 138 158 181 204 227 250 285 313 342
6,000 138 165 190 218 245 273 300 343 375 410
7,000 160 193 222 254 286 318 350 400 438 478
8,000 183 220 253 290 327 363 400 457 500 547
9,000 206 248 285 326 368 409 450 514 563 615
10,000 229 275 317 363 408 454 500 571 625 683
11,000 252 303 348 399 449 500 550 628 688 752
12,000 275 330 380 435 490 545 600 685 750 820
13,000 298 358 412 471 531 590 650 742 813 888
14,000 321 385 443 508 572 636 700 799 875 957
15,000 344 413 475 544 613 681 750 856 938 1,025
16,000 367 440 507 580 653 727 800 913 1,000 1,093
17,000 390 468 538 616 694 772 850 970 1,063 1,162
18,000 413 495 570 653 735 818 900 1,028 1,125 1,230
19,000 435 523 602 689 776 863 950 1,085 1,188 1,298
20,000 458 550 633 725 817 908 1,000 1,142 1,250 1,367

How Many Steps Burn 100 calories?

This will vary per person, but it usually takes about 2,000 to 3,000 steps to burn 100 calories. If you’re looking to track your steps, a pedometer is an excellent tool that can measure steps and other metrics. Like this chart, many fitness trackers or watches can estimate total caloric expenditure based on your personal inputs, such as height, weight, and gender at Steps to Calories Converter.

If you are looking to increase caloric expenditure while walking, you can try speeding up, doing running intervals, and using fitness walking poles. Most fitness trackers don’t accurately track activities that aren’t step-based, so they may not be included in your total steps. You can calculate step equivalents for other activities based on the calories burned.

Find the Perfect Walking Shoes

Regardless of actual calories burned, walking is a great low-impact exercise for your overall health and is often recommended as part of a weight loss plan. To help you feel comfortable to go the distance, it’s important to have a good pair of walking shoes that accounts for your foot shape and gait patterns at Steps to Calories Converter.

For example, there are walking shoes made for high arches and stability walking shoes for overpronation. The wear pattern of your old shoes can give you clues about your gait or you can get tested at a shoe store that specializes in running and walking shoes to ensure a good fit.