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Convert your daily steps into calories burned. Calculate distance walked and activity minutes.
Default: 2.5 feet (average)
Estimated calories burned for a 165 lb (75 kg) person at moderate intensity:
Not all step counters are created equal. Accuracy varies significantly by device type and placement.
The 10,000 steps goal originated in 1960s Japan with a pedometer called "Manpo-kei" (万歩計), which translates to "10,000 steps meter." It was primarily a marketing slogan, not based on rigorous scientific research.
However, subsequent research has shown that 10,000 steps per day is indeed a reasonable target for general health, though the optimal number varies by individual.
If you're currently averaging 3,000 steps per day, jumping to 10,000 is overwhelming. Instead, increase gradually:
High risk for chronic diseases. Even small increases provide significant benefits.
Some health benefits. Reduced disease risk compared to sedentary.
Good health benefits. Weight management easier. Improved cardiovascular health.
Significant health benefits. Lower risk of chronic disease. Good for weight loss.
Excellent health benefits. Enhanced fitness. Strong disease prevention.
Maximum health benefits. Further increases show diminishing returns.
The calculation is an estimate based on your weight and intensity. Actual calorie burn varies by metabolism, fitness level, terrain, and other factors. It's generally accurate within ±20% for most people.
Running burns about 50% more calories per step than walking due to higher intensity and more vertical movement. Our calculator adjusts for this when you select 'Running/Jogging' intensity.
Count all steps! Daily living activities (NEAT - Non-Exercise Activity Thermogenesis) significantly contribute to total daily energy expenditure. Every step counts toward your health.
Walk 10 steps at normal pace. Measure the distance traveled in feet and divide by 10. Or use the formula: Height (inches) × 0.43 = stride length (inches). Convert to feet by dividing by 12.
10,000 steps burns approximately 300-500 calories depending on weight. To lose 1 lb per week, you need a 500 calorie daily deficit. Walking alone can contribute significantly but combine with diet for best results.
Treadmill steps burn slightly fewer calories (about 5-10% less) because the belt assists your movement and there's no wind resistance. However, the difference is minimal for most purposes.
Yes, but your step counter may undercount if your arms aren't swinging (for wrist devices). You're still burning calories - possibly more due to resistance - even if your tracker doesn't register all steps.
Both have value! 10,000 slow steps provide more total activity volume and NEAT. 5,000 fast steps provide cardiovascular benefits and burn similar calories in less time. Ideally, do both - high volume with some higher intensity.
Calorie calculations are estimates and may vary based on individual factors including metabolism, fitness level, and genetics. Consult a healthcare provider or registered dietitian for personalized advice on exercise and nutrition goals.