Steps to calories calculator
Enter your steps, weight, and pace. To find your pace, count your steps for 30 seconds and double it.
How it works
Walking energy is estimated in METs, multiples of resting energy use. One MET is roughly 1 kcal per kilogram of body weight per hour, so the formula is MET × weight (kg) × time (hours).
Pace is converted to METs using the CADENCE-Adults study: about 3 METs at 100 steps a minute, 4 at 110, and 5 at 120. Time is steps divided by pace.
"Above rest" leaves out the 1 MET your body would have used sitting still. That is the part that adds to a calorie deficit.
What it cannot know
This is an estimate from averages, not a measurement. People burn different amounts at the same pace, and watches and apps use similar formulas.
These are estimates for adults, not a diagnosis. If you have a health condition, are pregnant, or take medication, go over the numbers with your doctor.
Read more
- walking and weight loss: calories burned by 10,000 steps
- how many steps a day are linked to a longer life
- BMI and waist calculator
- Calorie calculator