Steps to Calories Calculator

By the Weight Loss 4 Wellness editorial team · Updated November 2, 2026 · How we research

See roughly how many calories your steps burn. Enter your weight, your step count and your usual pace.

UnitsUS (lb, ft/in)Metric (kg, cm)

Weight (lb)

Steps

Typical walking paceSlow, about 2.5 mph (≈90 steps/min)Average, about 3.0 mph (≈100 steps/min)Brisk, about 3.5 mph (≈115 steps/min)Very brisk, about 4.0 mph (≈125 steps/min)Calculate

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How it is calculated

1. Minutes walking = steps ÷ cadence (about 90–125 steps a minute depending on pace; about 100 steps a minute is a common marker of moderate intensity).
2. Calories per minute = MET × 3.5 × body weight (kg) ÷ 200.
3. MET values from the 2024 Adult Compendium of Physical Activities: about 3.0 at 2.5 mph, 3.8 at 3.0 mph, 4.8 at 3.5 mph and 5.5 at 4.0 mph.

“Gross” calories include what you would burn sitting still. “Net” calories subtract one MET (resting) and are the better number for thinking about a calorie deficit.

For how much walking helps and a beginner plan, read Walking for Weight Loss.

Sources

1. 2024 Adult Compendium of Physical Activities: Walking
2. Physical Activity Guidelines for Americans, 2nd edition (HHS)
3. Paluch AE et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health, 2022