Turn your daily step count into an instant calorie estimate.
Our free Step-to-Calorie Converter calculates how many calories you burn while walking or running — based on your weight, stride, and pace.
Step-to-Calorie Converter
Estimates only. Actual calories vary by terrain, biomechanics, and conditions.
How this is calculated
We estimate distance = steps × step_length. If height is provided, step length may be auto-estimated (~0.415×height for metric, ~0.413×height for imperial).
Calories are approximated from a MET-based model and body weight:
Calories ≈ Distance (km) × Weight (kg) × (MET / 1.25)
Outputs include calories per 1,000 steps and time=distance/speed (from the chosen MET band).
Step-to-Calorie Converter
Convert steps to calories burned, distance, and time.
Just enter your steps, weight, and stride length to find out how far you’ve walked and how many calories you’ve burned.
How It Works
The calculator estimates calories using a MET-based energy formula:
Calories ≈ Distance × Weight × (MET ÷ 1.25)
Where:
- Distance = Steps × Step Length
- Weight = your body weight (kg or lbs)
- MET = walking/running intensity (2.5–6.0 based on speed)
The result shows:
✅ Calories burned
✅ Distance (km & mi)
✅ Calories per 1 000 steps
✅ Estimated walking time
Why Use This Converter
✔ Accurate calorie estimates for walking or running
✔ Supports metric and imperial units
✔ Calculates distance and time automatically
✔ Great for fitness blogs, step challenges, or activity trackers
✔ Lightweight, mobile-friendly, and easy to use
Example
- Steps: 8 000
- Weight: 70 kg
- Step Length: 0.75 m
- Pace: Moderate (3.5 MET)
➡ Distance = 6 km
➡ Calories ≈ 735 kcal
➡ Calories / 1 000 steps ≈ 92 kcal
FAQ
Q: How accurate is the calorie result?
A: It’s an estimate based on fitness standards. Actual burn may vary by speed and terrain.
Q: Can I use miles or inches?
A: Yes — switch to imperial units for automatic conversion.
Q: What’s a normal daily step goal?
A: 7 000–10 000 steps per day supports healthy activity levels.