Steps to Calories Calculator

Calculate the calories burned from your daily steps, accounting for your weight and walking intensity.

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Results

Understanding Steps to Calories Conversion

The number of calories burned while walking depends on several factors, including your weight, walking speed, and intensity. This calculator provides an estimate based on these factors using metabolic equivalents (METs).

Calories Burned per 1,000 Steps

Weight Range Casual Walking Brisk Walking Power Walking
100-125 lbs 25-30 calories 30-35 calories 35-40 calories
126-155 lbs 31-37 calories 37-43 calories 43-49 calories
156-180 lbs 38-43 calories 44-50 calories 50-57 calories
181-205 lbs 44-50 calories 51-58 calories 58-65 calories
206-230 lbs 51-57 calories 59-66 calories 66-74 calories

Tips for Accurate Step Counting

  • Wear your step counter consistently in the same position
  • Reset your step counter at the same time each day
  • Consider your walking surface (stairs burn more calories)
  • Account for different walking speeds throughout the day
  • Use a reliable step counting device or app

Walking Intensity Levels

Different walking intensities burn different amounts of calories:

Daily Step Goals

Common daily step goals and their benefits:

Health Benefits of Walking

Regular walking provides numerous health benefits: