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Table of Content
Research and Development
Katherine Paul
Katherine Paula is a recognized nutritionist and certified dietician who is willing to promote a healthy lifestyle via her nutritional guides
Dr. Muhammad Uzair
Dr. Muhammad Uzair is a highly accomplished professional in the field of Health Sciences, holding a Ph.D. Degree. He is a Registered Dietician-Nutritionist (RDN) and Registered Personal Trainer (CPT).
National Library of Medicine: Metabolic equivalent of task (METs) thresholds as an indicator of physical activity intensity.
Brooks AG, Gunn SM, Withers RT, Gore CJ, Plummer JL. Predicting walking METs and energy expenditure from speed or accelerometry.; Medicine and Science in Sports and Exercise; July 2005.
The steps to calories calculator helps you to estimate the number of calories you burn while walking. This can be valuable for calculating the number of steps needed to achieve weight management and fat-burning goals.
“A particular unit of energy that corresponds to the energy consumed by your body for each meal or drink you intake are called calories”
The amount of calories you burn per step is affected by your age, weight, pace, and height. The people who are older have a low rate of metabolism so they burn fewer calories and vice versa. According to the 2020-2025 Dietary Guidelines for Americans, the steps that you should take a day are as follows:
Activity level | Steps per day |
Basal | Below 2,500 |
Limited | 2,500–4,999 |
Low | 5,000–7,499 |
Somewhat active | 7,500–9,999 |
Active | 10,000-12,499 |
Very active | over 12,500 |
The calories burn with each individual step taken and it provides insight into the total daily energy expenditure (TDEE).
About 0.04 calories can be burnt per step. According to a medical estimation, an average person weighing 70kg expends 0.04kcal as steps walked to calories burned ratio.
You may do walk anywhere and at any time and it is considered stressless activity. When it comes to the calorie burn during walking, it is dependent on the factors below:
Let’s learn how to use this smart steps to calories converter to estimate the cumulative calorie loss during walking!
Required Values:
Results Summary:
If you walk quickly for just 30 minutes and have small activities throughout the day for attaining the total of 10,000 steps, then you’re burning about 400 – 500 calories a day. If you burn the calories with same pace then you reach about one pound caloric burning each week.
The number of steps it takes to burn 100 calories varies depending on factors such as weight, speed, and intensity of the exercise. On average, it takes about 2,000 steps to burn 100 calories.
Basically, the number of the calories being lost during a casual walk depends upon certain factor. Consider these factors for individual needs:
If a person weighs about 120 pounds, then a 30 minutes walk will let burn 100 calories in total. On the other hand, same amount of steps walked calories burned by a person weighing 210 pounds.
Not at all! Your body needs energy all the time for proper functioning. If you are at rest or even sleeping, you need energy to enjoy a better sleep. If you wish to calculate the number of calories you burn at rest, you may use another BMR calculator that lets you estimate the minimum amount of energy a person does require for normal body function.
As you know, the standard walking speed is about 3 miles per hour. So we have arranged a table below that highlights the optimum number of calories burned walking by steps. Let’s go through these!
Number steps |
Distance (miles) | Duration
(Minutes) |
130 lbs | 140 lbs | 150 lbs | 160 lbs | 170 lbs | 180 lbs | 190 lbs | 200 lbs | 210 lbs | 220 lbs |
1 step | 79 CM | 0.009 | 0.033 | 0.036 | 0.039 | 0.041 | 0.044 | 0.046 | 0.049 | 0.051 | 0.054 |
0.057 |
1000 steps |
0.5 miles | 9.8 | 33 | 36 | 39 | 41 | 44 | 46 | 49 | 51 | 54 | 57 |
2000 steps | 1 miles | 19.6 | 67 | 72 | 77 | 82 | 87 | 93 | 98 | 103 | 108 |
113 |
3000 steps |
1.5 miles | 29.4 | 100 | 108 | 116 | 123 | 131 | 139 | 147 | 154 | 162 | 170 |
4000 steps | 2 miles | 39.2 | 134 | 144 | 154 | 165 | 175 | 185 | 195 | 206 | 216 |
226 |
5000 steps |
2.5 miles | 49 | 167 | 180 | 193 | 206 | 219 | 231 | 244 | 257 | 270 | 283 |
6000 steps | 2.9 miles | 58.9 | 201 | 216 | 231 | 247 | 262 | 278 | 293 | 309 | 324 |
339 |
7000 steps |
3.4 miles | 68.7 | 234 | 252 | 270 | 288 | 306 | 324 | 342 | 360 | 378 | 396 |
8000 steps | 3.9 miles | 78.5 | 267 | 288 | 309 | 329 | 350 | 370 | 391 | 411 | 432 |
452 |
9000 steps |
4.4 miles | 88.3 | 301 | 324 | 347 | 370 | 393 | 416 | 440 | 463 | 486 | 509 |
10000 steps | 4.9 miles | 98.1 | 334 | 360 | 386 | 411 | 437 | 463 | 488 | 514 | 540 |
566 |
15000 steps |
7.4 miles | 147.2 | 501 | 540 | 578 | 617 | 656 | 694 | 733 | 771 | 810 | 848 |
20000 steps | 9.8 miles | 196.3 | 668 | 720 | 771 | 823 | 874 | 926 | 977 | 1028 | 1080 |
1131 |
30000 steps |
14.7 miles | 294.5 | 1003 | 1080 | 1157 | 1234 | 1311 | 1388 | 1465 | 1465 | 1620 |
1697 |