This online Steps to Calories Calculator gives an estimate of the number of calories burned based on a person’s height, weight and the number of steps walked at a given speed.
You first need to enter your height and weight using the sliders or by pasting the data into the calculator fields, and then enter the number of steps and walking speed. In the output fields of the calculator you will see the number of calories burned and the number of calories per step.
How to Convert Steps to Calories Burned
Walking is one of the simplest and most effective forms of exercise. It requires no special equipment, can be done anywhere, and provides numerous health benefits. But have you ever wondered how many calories you burn with each step? Converting steps to calories burned involves several factors, including body weight, walking speed, and intensity.
There is no single universal equation to convert steps to calories, as energy expenditure varies based on individual factors. However, a general estimation method relies on body weight and step count.
On average, a person burns about 0.04 to 0.05 calories per step. To estimate your own calories burned, you can use this basic formula:
While this approach provides a rough estimate, a more precise calculation involves the Metabolic Equivalent of Task (MET).
Using the MET Formula to Calculate Calories Burned
A more accurate way to determine calories burned while walking is by using the Metabolic Equivalent of Task (MET) formula. MET is a measure of the energy cost of physical activity. One MET represents the energy expended while sitting quietly.
The formula for calorie expenditure using MET is:
where Time is the time spent moving.
Knowing a person’s walking speed, the number of steps taken, and the step length, you can estimate the walking time. The step length can be estimated using the following approximation:
The walking time can be found using the obvious formula:
where Speed is the walking speed.
The MET value also depends on speed and can be taken from the Compendium of Physical Activities.
In our Steps to Calories Calculator we used the following MET values depending on the intensity of walking or running:
• Slow walk (3.2 km/h, 2.0 mph) – 2.8 MET
• Average walk (4.8 km/h, 3.0 mph) – 3.8 MET
• Brisk walk (6.3 km/h, 3.9 mph) – 4.8 MET
• Jog (7.9 km/h, 4.9 mph) – 7.0 MET
• Run (9.7 km/h, 6.0 mph) – 9.3 MET
• Fast run (12.0 km/h, 7.5 mph) – 11.8 MET
How Many Calories Does 10,000 Steps Burn?
The popular recommendation of 10,000 steps per day originated from a Japanese pedometer marketing campaign in the 1960s. While not a strict requirement, this step goal is a useful benchmark for maintaining an active lifestyle.
The number of calories burned from 10,000 steps depends on factors like weight and walking speed. Using our calculator, we can easily find that, for example, a person weighing 160 pounds (73 kg) and 70 inches (178 cm) tall, taking 10,000 steps at an average speed, burns 444 calories. Thus, walking 10,000 steps a day can burn between 400-600 calories, helping with weight management and overall health improvement.
Walking is not only an effective way to burn calories but also offers a wide range of health benefits, from cardiovascular improvements to mental well-being. Setting a daily step goal, such as 10,000 steps, can be a great way to stay active and support overall health.
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Disclaimer. Please remember that this calculator is provided for educational purposes only. In case of any concerns about your health, please consult your physician to address your specific situation.