Use this steps-to-calories calculator to estimate how many calories you burn walking, based on your weight and pace. Whether you know your weight in kg or pounds, this simple calculator works for both units.
Make sure to choose the right walking intensity to get accurate results.
Steps to Calories Calculator
How does this Steps-to-Calories calculator work?
The process this calculator involves is quite simple.
This Steps-to-Calories Calculator estimates the number of calories you burned based on the following factors:
- ✅ Number of steps you took
- ✅ Your weight
- ✅ Walking intensity (slow, normal, brisk)
Once you add all this information, this calculator uses simple formulas to calculate and provide you with accurate results.
Let’s see how all this works with an example.
Step-by-Step Breakdown:
1. Input Handling
You have to enter the following details with accurate data:
- Steps (e.g., 5000)
- Your weight (e.g., 70)
- Unit (kg or lb)
- Intensity level (Slow, Normal, Brisk)
2. Weight Conversion
If you enter the weight in pounds, it is converted to kilograms with the following formula.
if (unit === "lb") {
weight = weight * 0.453592;
}
3. Distance Estimation
In the next step, the distance is calculated based on the steps you entered.
Each step is assumed to be 0.762 meters (average stride length).
Here is the formula to calculate distance in kilometers:
const distanceKm = (steps * strideLength) / 1000;
4. MET Value Selection
Based on walking intensity:
- Slow: 2.8
- Normal: 3.5 (default)
- Brisk: 4.3
let met = 3.5; if (intensity === "slow") met = 2.8; else if (intensity === "brisk") met = 4.3;
5. Calorie Burn Calculation
In the last step, when all the information is available, calories burned are calculated with using the formula:
calories = MET × Weight (kg) × Distance (km)
6. Output Display
Now it’s time to give results. You will get 2 values as a result, one is the distance you walked and the other calories you burned.
- Distance walked (in km)
- Calories burned (rounded to 2 decimal places)
7. Additional Features
You can also copy the result to share with your friends on social media.
- Copy Result: Click to copy the result text
Example:
Now let’s understand with an example:
If you input:
- Steps: 5000
- Weight: 70 kg
- Intensity: Normal
Then you will get the following answer:
- Distance = 5000 × 0.762 / 1000 = 3.81 km
- Calories = 3.5 × 70 × 3.81 ≈ 934.35
Calorie Burn Chart by Steps and Weight (Height: 5’6″–5’11”)
Calories burned by steps also depend on height. To provide the most accurate results, we’ve included charts that factor in height, weight, and steps.
Below is the calorie burn chart for individuals between 5’6″ and 5’11”, based on steps and weight.
You can also use: Most Accurate TDEE Calculator
| Steps \ Weight | 100 lb (45 kg) |
120 lb (55 kg) |
140 lb (64 kg) |
160 lb (73 kg) |
180 lb (82 kg) |
200 lb (91 kg) |
220 lb (100 kg) |
240 lb (109 kg) |
260 lb (118 kg) |
280 lb (127 kg) |
300 lb (136 kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1,000 | 25 cal | 30 cal | 35 cal | 40 cal | 45 cal | 50 cal | 55 cal | 60 cal | 65 cal | 70 cal | 75 cal |
| 2,000 | 50 cal | 60 cal | 70 cal | 80 cal | 90 cal | 100 cal | 110 cal | 120 cal | 130 cal | 140 cal | 150 cal |
| 3,000 | 75 cal | 90 cal | 105 cal | 120 cal | 135 cal | 150 cal | 165 cal | 180 cal | 195 cal | 210 cal | 225 cal |
| 4,000 | 100 cal | 120 cal | 140 cal | 160 cal | 180 cal | 200 cal | 220 cal | 240 cal | 260 cal | 280 cal | 300 cal |
| 5,000 | 125 cal | 150 cal | 175 cal | 200 cal | 225 cal | 250 cal | 275 cal | 300 cal | 325 cal | 350 cal | 375 cal |
| 6,000 | 150 cal | 180 cal | 210 cal | 240 cal | 270 cal | 300 cal | 330 cal | 360 cal | 390 cal | 420 cal | 450 cal |
| 7,000 | 175 cal | 210 cal | 245 cal | 280 cal | 315 cal | 350 cal | 385 cal | 420 cal | 455 cal | 490 cal | 525 cal |
| 8,000 | 200 cal | 240 cal | 280 cal | 320 cal | 360 cal | 400 cal | 440 cal | 480 cal | 520 cal | 560 cal | 600 cal |
| 9,000 | 225 cal | 270 cal | 315 cal | 360 cal | 405 cal | 450 cal | 495 cal | 540 cal | 585 cal | 630 cal | 675 cal |
| 10,000 | 250 cal | 300 cal | 350 cal | 400 cal | 450 cal | 500 cal | 550 cal | 600 cal | 650 cal | 700 cal | 750 cal |
| 11,000 | 275 cal | 330 cal | 385 cal | 440 cal | 495 cal | 550 cal | 605 cal | 660 cal | 715 cal | 770 cal | 825 cal |
| 12,000 | 300 cal | 360 cal | 420 cal | 480 cal | 540 cal | 600 cal | 660 cal | 720 cal | 780 cal | 840 cal | 900 cal |
| 13,000 | 325 cal | 390 cal | 455 cal | 520 cal | 585 cal | 650 cal | 715 cal | 780 cal | 845 cal | 910 cal | 975 cal |
| 14,000 | 350 cal | 420 cal | 490 cal | 560 cal | 630 cal | 700 cal | 770 cal | 840 cal | 910 cal | 980 cal | 1050 cal |
| 15,000 | 375 cal | 450 cal | 525 cal | 600 cal | 675 cal | 750 cal | 825 cal | 900 cal | 975 cal | 1050 cal | 1125 cal |
| 16,000 | 400 cal | 480 cal | 560 cal | 640 cal | 720 cal | 800 cal | 880 cal | 960 cal | 1040 cal | 1120 cal | 1200 cal |
| 17,000 | 425 cal | 510 cal | 595 cal | 680 cal | 765 cal | 850 cal | 935 cal | 1020 cal | 1105 cal | 1190 cal | 1275 cal |
| 18,000 | 450 cal | 540 cal | 630 cal | 720 cal | 810 cal | 900 cal | 990 cal | 1080 cal | 1170 cal | 1260 cal | 1350 cal |
| 19,000 | 475 cal | 570 cal | 665 cal | 760 cal | 855 cal | 950 cal | 1045 cal | 1140 cal | 1235 cal | 1330 cal | 1425 cal |
| 20,000 | 500 cal | 600 cal | 700 cal | 800 cal | 900 cal | 1000 cal | 1100 cal | 1200 cal | 1300 cal | 1400 cal | 1500 cal |
Calorie Burn Chart by Steps and Weight (Height: 6 feet and above)
Now, if you are 6 feet or above, here is an accurate calories burned chart for people of your height.
| Steps \ Weight | 100 lb (45 kg) |
120 lb (55 kg) |
140 lb (64 kg) |
160 lb (73 kg) |
180 lb (82 kg) |
200 lb (91 kg) |
220 lb (100 kg) |
240 lb (109 kg) |
260 lb (118 kg) |
280 lb (127 kg) |
300 lb (136 kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1,000 | 28 cal | 33 cal | 38 cal | 44 cal | 49 cal | 55 cal | 60 cal | 66 cal | 71 cal | 76 cal | 82 cal |
| 2,000 | 55 cal | 66 cal | 76 cal | 87 cal | 98 cal | 109 cal | 120 cal | 131 cal | 142 cal | 153 cal | 164 cal |
| 3,000 | 83 cal | 99 cal | 114 cal | 131 cal | 147 cal | 164 cal | 180 cal | 197 cal | 213 cal | 230 cal | 246 cal |
| 4,000 | 110 cal | 132 cal | 153 cal | 174 cal | 196 cal | 218 cal | 240 cal | 262 cal | 284 cal | 306 cal | 328 cal |
| 5,000 | 138 cal | 165 cal | 190 cal | 218 cal | 245 cal | 273 cal | 300 cal | 328 cal | 355 cal | 383 cal | 410 cal |
| 6,000 | 165 cal | 198 cal | 228 cal | 262 cal | 294 cal | 327 cal | 360 cal | 393 cal | 426 cal | 458 cal | 492 cal |
| 7,000 | 193 cal | 231 cal | 266 cal | 305 cal | 343 cal | 382 cal | 420 cal | 459 cal | 497 cal | 535 cal | 573 cal |
| 8,000 | 220 cal | 264 cal | 304 cal | 349 cal | 392 cal | 436 cal | 480 cal | 524 cal | 568 cal | 612 cal | 656 cal |
| 9,000 | 248 cal | 297 cal | 342 cal | 392 cal | 441 cal | 491 cal | 540 cal | 590 cal | 639 cal | 689 cal | 739 cal |
| 10,000 | 275 cal | 330 cal | 380 cal | 436 cal | 490 cal | 545 cal | 600 cal | 655 cal | 710 cal | 765 cal | 820 cal |
| 11,000 | 303 cal | 363 cal | 418 cal | 481 cal | 540 cal | 599 cal | 658 cal | 717 cal | 776 cal | 835 cal | 894 cal |
| 12,000 | 330 cal | 396 cal | 456 cal | 525 cal | 589 cal | 653 cal | 717 cal | 781 cal | 845 cal | 909 cal | 973 cal |
| 13,000 | 358 cal | 429 cal | 494 cal | 569 cal | 637 cal | 705 cal | 773 cal | 841 cal | 909 cal | 977 cal | 1045 cal |
| 14,000 | 385 cal | 462 cal | 532 cal | 613 cal | 685 cal | 757 cal | 829 cal | 901 cal | 973 cal | 1045 cal | 1117 cal |
| 15,000 | 413 cal | 495 cal | 570 cal | 656 cal | 733 cal | 810 cal | 887 cal | 964 cal | 1041 cal | 1118 cal | 1195 cal |
| 16,000 | 440 cal | 528 cal | 608 cal | 700 cal | 781 cal | 862 cal | 943 cal | 1024 cal | 1105 cal | 1186 cal | 1267 cal |
| 17,000 | 468 cal | 561 cal | 646 cal | 744 cal | 829 cal | 914 cal | 999 cal | 1084 cal | 1169 cal | 1254 cal | 1339 cal |
| 18,000 | 495 cal | 594 cal | 684 cal | 788 cal | 876 cal | 964 cal | 1052 cal | 1140 cal | 1228 cal | 1316 cal | 1404 cal |
| 19,000 | 523 cal | 627 cal | 722 cal | 831 cal | 922 cal | 1013 cal | 1104 cal | 1195 cal | 1286 cal | 1377 cal | 1468 cal |
| 20,000 | 550 cal | 660 cal | 760 cal | 875 cal | 970 cal | 1065 cal | 1160 cal | 1255 cal | 1350 cal | 1445 cal | 1540 cal |
You might also like to use: BMI Calculator for All Units
Calorie Burn Chart by Steps and Weight (Height: 5’5″ and below)
Let’s say, you ain’t tall, you might have different calories burned on your steps. So, you should look in this chart.
| Steps \ Weight | 100 lb (45 kg) |
120 lb (55 kg) |
140 lb (64 kg) |
160 lb (73 kg) |
180 lb (82 kg) |
200 lb (91 kg) |
220 lb (100 kg) |
240 lb (109 kg) |
260 lb (118 kg) |
280 lb (127 kg) |
300 lb (136 kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1,000 | 35 cal | 42 cal | 49 cal | 56 cal | 63 cal | 70 cal | 77 cal | 84 cal | 91 cal | 98 cal | 105 cal |
| 2,000 | 70 cal | 84 cal | 98 cal | 112 cal | 126 cal | 140 cal | 154 cal | 168 cal | 182 cal | 196 cal | 210 cal |
| 3,000 | 105 cal | 126 cal | 147 cal | 168 cal | 189 cal | 210 cal | 231 cal | 252 cal | 273 cal | 294 cal | 315 cal |
| 4,000 | 140 cal | 168 cal | 196 cal | 224 cal | 252 cal | 280 cal | 308 cal | 336 cal | 364 cal | 392 cal | 420 cal |
| 5,000 | 175 cal | 210 cal | 245 cal | 280 cal | 315 cal | 350 cal | 385 cal | 420 cal | 455 cal | 490 cal | 525 cal |
| 6,000 | 210 cal | 252 cal | 294 cal | 336 cal | 378 cal | 420 cal | 462 cal | 504 cal | 546 cal | 588 cal | 630 cal |
| 7,000 | 245 cal | 294 cal | 343 cal | 392 cal | 441 cal | 490 cal | 539 cal | 588 cal | 637 cal | 686 cal | 735 cal |
| 8,000 | 280 cal | 336 cal | 392 cal | 448 cal | 504 cal | 560 cal | 616 cal | 672 cal | 728 cal | 784 cal | 840 cal |
| 9,000 | 315 cal | 378 cal | 441 cal | 504 cal | 567 cal | 630 cal | 693 cal | 756 cal | 819 cal | 882 cal | 945 cal |
| 10,000 | 350 cal | 420 cal | 490 cal | 560 cal | 630 cal | 700 cal | 770 cal | 840 cal | 910 cal | 980 cal | 1,050 cal |
| 11,000 | 385 cal | 462 cal | 539 cal | 616 cal | 693 cal | 770 cal | 847 cal | 924 cal | 1,001 cal | 1,078 cal | 1,155 cal |
| 12,000 | 420 cal | 504 cal | 588 cal | 672 cal | 756 cal | 840 cal | 924 cal | 1,008 cal | 1,092 cal | 1,176 cal | 1,260 cal |
| 13,000 | 455 cal | 546 cal | 637 cal | 728 cal | 819 cal | 910 cal | 1,001 cal | 1,092 cal | 1,183 cal | 1,274 cal | 1,365 cal |
| 14,000 | 490 cal | 588 cal | 686 cal | 784 cal | 882 cal | 980 cal | 1,078 cal | 1,176 cal | 1,274 cal | 1,372 cal | 1,470 cal |
| 15,000 | 525 cal | 630 cal | 735 cal | 840 cal | 945 cal | 1,050 cal | 1,155 cal | 1,260 cal | 1,365 cal | 1,470 cal | 1,575 cal |
| 16,000 | 560 cal | 672 cal | 784 cal | 896 cal | 1,008 cal | 1,120 cal | 1,232 cal | 1,344 cal | 1,456 cal | 1,568 cal | 1,680 cal |
| 17,000 | 595 cal | 714 cal | 833 cal | 952 cal | 1,071 cal | 1,190 cal | 1,309 cal | 1,428 cal | 1,547 cal | 1,666 cal | 1,785 cal |
| 18,000 | 630 cal | 756 cal | 882 cal | 1,008 cal | 1,134 cal | 1,260 cal | 1,386 cal | 1,512 cal | 1,638 cal | 1,764 cal | 1,890 cal |
| 19,000 | 665 cal | 798 cal | 931 cal | 1,064 cal | 1,197 cal | 1,330 cal | 1,463 cal | 1,596 cal | 1,729 cal | 1,862 cal | 1,995 cal |
| 20,000 | 700 cal | 840 cal | 980 cal | 1,120 cal | 1,260 cal | 1,400 cal | 1,540 cal | 1,680 cal | 1,820 cal | 1,960 cal | 2,100 cal |
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Calorie Burn Chart by Steps and Weight for Kids
We have also added a calorie burn chart for kids. If you’re a kid, you should check out your calories burned in this chart.
| Steps \ Weight | 40 lb (18 kg) | 50 lb (23 kg) | 60 lb (27 kg) | 70 lb (32 kg) | 80 lb (36 kg) | 90 lb (41 kg) |
|---|---|---|---|---|---|---|
| 1,000 | 15 cal | 19 cal | 22 cal | 26 cal | 30 cal | 34 cal |
| 2,000 | 30 cal | 38 cal | 44 cal | 52 cal | 60 cal | 68 cal |
| 3,000 | 45 cal | 57 cal | 66 cal | 78 cal | 90 cal | 102 cal |
| 4,000 | 60 cal | 76 cal | 88 cal | 104 cal | 120 cal | 136 cal |
| 5,000 | 75 cal | 95 cal | 110 cal | 130 cal | 150 cal | 170 cal |
| 6,000 | 90 cal | 114 cal | 132 cal | 156 cal | 180 cal | 204 cal |
| 7,000 | 105 cal | 133 cal | 154 cal | 182 cal | 210 cal | 238 cal |
| 8,000 | 120 cal | 152 cal | 176 cal | 208 cal | 240 cal | 272 cal |
| 9,000 | 135 cal | 171 cal | 198 cal | 234 cal | 270 cal | 306 cal |
| 10,000 | 150 cal | 190 cal | 220 cal | 260 cal | 300 cal | 340 cal |
| 11,000 | 165 cal | 209 cal | 242 cal | 286 cal | 330 cal | 374 cal |
| 12,000 | 180 cal | 228 cal | 264 cal | 312 cal | 360 cal | 408 cal |
| 13,000 | 195 cal | 247 cal | 286 cal | 338 cal | 390 cal | 442 cal |
| 14,000 | 210 cal | 266 cal | 308 cal | 364 cal | 420 cal | 476 cal |
| 15,000 | 225 cal | 285 cal | 330 cal | 390 cal | 450 cal | 510 cal |
| 16,000 | 240 cal | 304 cal | 352 cal | 416 cal | 480 cal | 544 cal |
| 17,000 | 255 cal | 323 cal | 374 cal | 442 cal | 510 cal | 578 cal |
| 18,000 | 270 cal | 342 cal | 396 cal | 468 cal | 540 cal | 612 cal |
| 19,000 | 285 cal | 361 cal | 418 cal | 494 cal | 570 cal | 646 cal |
| 20,000 | 300 cal | 380 cal | 440 cal | 520 cal | 600 cal | 680 cal |