Steps To Calories Converter: How Many Calories Burned?

Walking is a great way to burn calories, lose weight, and reduce excess body fat. Calculations of the number of calories burned per step will depend on your height and weight. Use our steps-to-calories converter to find out how many calories you burn walking. The charts below show how many calories you can burn in 1000 steps, 5000 steps, 10,000 steps, and more.

How Many Calories Is 10,000 Steps Per Day?
The calories burned walking 10,000 steps depends on your body weight, walking speed, fitness level, gender, and stride length but you can get a good estimate based on your weight and height using the charts below.

Converting Steps To Calories Burned

To accurately calculate the number of calories you burn, you need to know how many steps you take per mile. This can be estimated based on your height and weight using a fitness tracker or measured by finding your average step length for greater accuracy. The average number of steps per mile is 2000 to 2400 steps at a brisk walking pace.

The charts below use height to estimate stride length and research into metabolic equivalents (MET) to convert steps to calories burned for different walking speeds.

Steps To Calories Burned Converter — Save this pin for future reference!

Height 5′ 5″ and Under

Use the chart below to estimate calories burned if your height is 5′ 5″ or less. The chart is based on 2400 steps per mile.

Calories Burned Height 5′ 5″ and Under Walking 2400 Steps Per Mile

Steps	Wt (lbs) 100	125	150	175	200	225	250	275	300
1000	24	31	37	43	49	55	61	67	73
2000	48	62	74	86	98	110	122	134	146
3000	72	93	111	129	147	165	183	201	219
4000	96	124	148	172	196	220	244	268	292
5000	120	155	185	215	245	275	305	335	365
6000	144	186	222	258	294	330	366	402	438
7000	168	217	259	301	343	385	427	469	511
8000	192	248	296	344	392	440	488	536	584
9000	216	279	333	387	441	495	549	603	657
10,000	240	310	370	430	490	550	610	670	730
15,000	360	465	555	645	735	825	915	1005	1095
20,000	480	620	740	860	980	1100	1220	1340	1460

Calories Burned By Step Count And Weight – Height 5′ 5″ and Under
Based on 2400 steps per mile, Pace 3.5 miles per hour

Height 5′ 6″ to 5′ 11″

Use the chart below to estimate calories burned if your height is 5′ 6″ to 5′ 11″. The chart is based on 2200 steps per mile.

Calories Burned Height 5′ 6″ to 5′ 11″ Walking 2200 Steps Per Mile

Steps	Wt (lbs) 125	150	175	200	225	250	275	300
1000	33	40	47	53	60	67	73	80
2000	66	80	94	106	120	134	146	160
3000	99	120	141	159	180	201	219	240
4000	132	160	188	212	240	268	292	320
5000	165	200	235	265	300	335	365	400
6000	198	240	282	318	360	402	438	480
7000	231	280	329	371	420	469	511	560
8000	264	320	376	424	480	536	584	640
9000	297	360	423	477	540	603	657	720
10,000	330	400	470	530	600	670	730	800
15,000	495	600	705	795	900	1005	1095	1200
20,000	660	800	940	1060	1200	1340	1460	1600

Calories Burned By Step Count And Weight – Height 5′ 6″ to 5′ 11″
Based on 2200 steps per mile, Pace 3.5 miles per hour

Height 6′ 0″ and Over

Use the chart below to estimate calories burned if your height is 6′ 0″ and above. The chart is based on 2100 steps per mile.

Calories Burned Height 6′ and Over Walking 2100 Steps Per Mile

Steps	Wt (lbs) 125	150	175	200	225	250	275	300
1000	35	42	49	56	63	70	77	84
2000	70	84	98	112	126	140	154	168
3000	105	126	147	168	189	210	231	252
4000	140	168	196	224	252	280	308	336
5000	175	210	245	280	315	350	385	420
6000	210	252	294	336	378	420	462	504
7000	245	294	343	392	441	490	539	588
8000	280	336	392	448	504	560	616	672
9000	315	378	441	504	567	630	693	756
10,000	350	420	490	560	630	700	770	840
15,000	525	630	735	840	945	1050	1155	1260
20,000	700	840	980	1120	1260	1400	1540	1680

Calories Burned By Step Count And Weight – Height 6′ 0″ and Above
Based on 2100 steps per mile, Pace 3.5 miles per hour

Steps To Calories Calculator

Provided you know the time spent walking, you can simply calculate your calories burned walking. If you’re walking at a brisk pace, the average person walks at a speed of 3.0 to 3.5 miles per hour (mph).

Walking speed makes very little difference to calories burned unless you start power walking at speeds of 4.5 mph or more. Take it from me that’s fast! I do a lot of walking and I can rarely get over 4 mph.

Burn 100 Calories – How Many Steps?

It depends a lot on your height and weight but most people can burn 100 calories in 2000 to 3000 steps.

What Affects The Calorie Burn Rate?

Try walking faster, walking up hills, using walking poles, or increasing the time you spend walking. Get some tips on how to get more steps in a day!