Steps to Calories
Walking costs roughly 0.75 kcal per kilogram per kilometre. Stride is about 0.4× your height, so 10,000 steps is usually 6–7 km.
Your numbers
Calories
341kcal
Distance (km)
7km
Minutes
88
Formula
Distance (km) = Steps × Stride (cm) ÷ 100000, Calories ≈ Distance (km) × Weight (kg) × 0.75
Phone pedometers assume an average stride, so they drift. If you know a real distance, back-calculate your stride from it.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| Steps (steps)The number of steps taken; times your stride it becomes distance. | 10,000 | 100 ~ 100,000 |
| Weight (kg)The second weight you are comparing against. | 65 | 10 ~ 300 |
| Stride (cm)How long one step is — roughly 0.4 times your height. | 70 | 30 ~ 120 |
Step by step
Quick reference table
Results when only Steps (steps) changes and everything else stays put.
| Steps (steps) | Calories (kcal) | Distance (km) (km) | Minutes |
|---|---|---|---|
| 5,000 | 171 | 3.5 | 44 |
| 7,500 | 256 | 5.25 | 66 |
| 10,000 | 341 | 7 | 88 |
| 15,000 | 512 | 10.5 | 131 |
| 20,000 | 683 | 14 | 175 |
What each result means
| Result | At default values |
|---|---|
| Calories (kcal)Energy, in kilocalories. | 341 |
| Distance (km) (km)Distance measured in kilometres. | 7 |
| MinutesA duration in minutes — take care not to mix it with hours. | 88 |
Common mistakes
Phone pedometers assume an average stride, so they drift. If you know a real distance, back-calculate your stride from it.
Glossary
- Steps
- The number of steps taken; times your stride it becomes distance.
- Weight (kg)
- The second weight you are comparing against.
- Stride (cm)
- How long one step is — roughly 0.4 times your height.
- Calories
- Energy, in kilocalories.
- Distance (km)
- Distance measured in kilometres.
- Minutes
- A duration in minutes — take care not to mix it with hours.
Frequently asked questions
Q. How is Steps to Calories calculated?
Distance (km) = Steps × Stride (cm) ÷ 100000, Calories ≈ Distance (km) × Weight (kg) × 0.75 — Walking costs roughly 0.75 kcal per kilogram per kilometre. Stride is about 0.4× your height, so 10,000 steps is usually 6–7 km.
Q. Can you walk through an example?
With Steps 10,000steps, Weight (kg) 65, Stride (cm) 70, the answer is Calories 341kcal.
Q. What do I need to enter?
Enter Steps, Weight (kg), Stride (cm). The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only Steps (steps) moves the answer to Steps (steps) 5,000 → Calories (kcal) 171 and Steps (steps) 20,000 → Calories (kcal) 683. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
Phone pedometers assume an average stride, so they drift. If you know a real distance, back-calculate your stride from it.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.