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. This is what you require to know about converting your steps to calories burned.
Steps to Calories Converter
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.
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, a steps-per-mile chart is one option, 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.
Here are some charts that are based on height and weight. These will provide you with a ballpark figure of calories burned per step. 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 according to weight and height.
Height 6 Feet and Above
For an estimate of calories, use the chart below burned by step count if your height is 6 feet or more. This assumes that you take 2,000 steps per mile. 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. Steps to Calories Converter
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. Assumed here is a step count of 2,400 per mile. 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 |
If you are looking to increase calories burned when strolling, 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.