Overview

Estimate calories burned from your daily step count. This calculator factors in stride length, body weight, and walking speed to provide MET-based energy expenditure estimates.

Formula

Distance (km) = Steps × Stride Length (m) ÷ 1000
Estimated Stride: Height (cm) × 0.415 (normal walking)
Walking Time (hours) = Distance (km) ÷ Walking Speed (km/h)
Calories Burned (kcal) = MET × Body Weight (kg) × Walking Time (hours)

Walking MET Values:
• Slow walking (3.2 km/h) = 2.0
• Normal walking (4.8 km/h) = 3.5
• Brisk walking (6.4 km/h) = 5.0

How to Use

1. 1Enter your step count (e.g., 10,000 steps).
2. 2Enter your body weight (e.g., 70 kg).
3. 3Enter your height (used to estimate stride length).
4. 4Select walking speed (slow / normal / brisk).
5. 5Calories burned and distance traveled are calculated automatically.

Tips

• ✔10,000 steps per day burns roughly 300–400 kcal for a 70 kg person.
• ✔Stair climbing and uphill walking burn about 50% more calories than flat terrain.
• ✔Walking for 15–30 minutes after meals is highly effective for blood sugar management.
• ✔Increase your step goal gradually — add 1,000–2,000 steps per week.
• ✔Smartphone pedometers may have a 10–15% margin of error.

FAQ