Steps to Calories Calculator
Calculate calories burned from walking based on your steps, weight, height, and walking conditions. Get personalized daily activity estimates!
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Understanding Steps and Calories
Walking is one of the most accessible forms of exercise, and tracking your steps can help you understand your daily activity level and calorie expenditure. The number of calories you burn depends on several factors including your weight, height, walking speed, and terrain.
How We Calculate Calories
- Stride Length: Calculated as 43% of your height
- Distance: Steps × Stride Length
- MET Value: Based on walking speed and terrain
- Calories: MET × Weight(kg) × Time(hours)
Factors That Affect Calorie Burn
Body Weight
Heavier individuals burn more calories per step
Walking Speed
Faster walking burns more calories per minute
Terrain
Hills and stairs increase calorie burn significantly
Height
Taller people have longer strides, covering more distance
Gender
Men typically burn more calories due to higher muscle mass
Duration
Longer walks result in higher total calorie burn
Daily Step Recommendations
< 5,000
Little to no exercise, mostly sitting
5,000-7,499
Some daily activity, light exercise
7,500-9,999
Regular exercise, good activity level
10,000+
High activity level, regular intense exercise
Note: These calculations are estimates based on average values. Individual calorie burn can vary based on fitness level, body composition, and other factors. For accurate tracking, consider using a fitness tracker or heart rate monitor.
