Steps to calories calculator
Energy use depends on weight, stride length and pace, not just the number your phone shows. The tool uses MET values for walking, adjusted for speed.
The figure includes the basal metabolism you would burn anyway during that time, so the extra cost over sitting still is 15–20% lower. Stride length is estimated from height and varies between people.
Frequently asked questions
Where does 10,000 steps come from?
From a 1965 Japanese marketing campaign, not from a study. Recent research shows clear benefits from 7,000–8,000 steps a day.
Does pace matter more than the count?
Both matter. At the same step count, a brisk pace burns more and does more for the cardiovascular system.
Why does my phone show different calories?
Every app uses a different model and different data about you. Twenty percent gaps between apps are normal; use one source for tracking over time.