About this calculator
Choose a pace that matches how you usually walk.
How to use it
- Enter your steps, height and sex.
- Enter your weight.
- Choose your walking pace.
The formula
Calories = MET × 3.5 × weight ÷ 200 × minutes walking
- minutes
- distance ÷ walking speed
- MET
- 2.8 slow, 3.5 moderate, 4.3 brisk
Worked example
10,000 steps at a moderate pace, 70 kg
- Distance ≈ 7.06 km, about 88 minutes at 4.8 km/h.
- Calories = 3.5 × 3.5 × 70 ÷ 200 × 88 = 378 kcal.
- About 38 kcal per 1,000 steps.
What the result means
Brisk walking burns more per step and improves fitness more.
Assumptions
- Steady walking pace.
Limitations
- Hills, carrying loads and stairs burn more.
Frequently asked questions
How many calories does 10,000 steps burn?
Roughly 300 to 450 kcal for most adults, depending on weight and pace.
Is 10,000 steps a day enough?
It is a good daily target; health benefits begin at lower counts too.
Do steps on a treadmill count the same?
Yes, at the same pace.
Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.
Last reviewed on 1 October 2026. Found a mistake? Tell us.