When calculating your calories burned per step, the number will depend on your weight and height. For instance, a typical 160-pound person of average height will burn about 40 calories per 1,000 steps. This is the equivalent of 0.04 calories per step. The charts below show you how many calories you’d burn in 1,000 steps, 5,000 steps, 10,000 steps, or more. Here is what you need to know about converting your steps to calories burned.
Convert Your Steps to Calories
To convert your steps to calories burned, you will need to know your approximate steps per mile. Most fitness trackers estimate your steps per mile from your height. An average number at a brisk walk or easy running pace is 2,000 to 2,400 steps per mile at Steps to Calories Converter.
For more accuracy, you can also count your steps over a measured mile or measure the length of your stride to determine your steps per mile. As an alternative, you can estimate the number of calories expended at different step counts by using a steps-per-mile chart and your height and weight. Based on studies on metabolic equivalents (MET), the calorie counts are calculated by averaging the number of calories burned at walking speeds between two and four miles per hour.1.
Here are some charts that are based on height and weight. These will give you an approximate number of calories burned per step.
How Many Calories is 10,000 Steps Per Day?
How many calories you use while walking 10,000 steps a day will vary widely based on factors such as body size, age, genetics, pace (brisk or slow), and terrain (steep hills or mostly flat ground). See the charts below to get general estimates based on height and weight at Steps to Calories Converter.
Height 6 Feet and Above
Use the chart below to estimate calories burned by step count if your height is 6 feet or more. This assumes that you take 2,000 steps per mile.
| 2,000 Steps per Mile (Height 6 Feet and Above) Calories Burned by Step Count and Weight | ||||||||||
| Weight | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb | 300 lb |
| Steps | 45 kg | 55 kg | 64 kg | 73 kg | 82 kg | 91 kg | 100 kg | 114 kg | 125 kg | 136 kg |
| 1,000 | 28 cal. | 33 | 38 | 44 | 49 | 55 | 60 | 69 | 75 | 82 |
| 2,000 | 55 | 66 | 76 | 87 | 98 | 109 | 120 | 137 | 150 | 164 |
| 3,000 | 83 | 99 | 114 | 131 | 147 | 164 | 180 | 206 | 225 | 246 |
| 4,000 | 110 | 132 | 152 | 174 | 196 | 218 | 240 | 274 | 300 | 328 |
| 5,000 | 138 | 165 | 190 | 218 | 245 | 273 | 300 | 343 | 375 | 410 |
| 6,000 | 165 | 198 | 228 | 261 | 294 | 327 | 360 | 411 | 450 | 492 |
| 7,000 | 193 | 231 | 266 | 305 | 343 | 382 | 420 | 480 | 525 | 574 |
| 8,000 | 220 | 264 | 304 | 348 | 392 | 436 | 480 | 548 | 600 | 656 |
| 9,000 | 248 | 297 | 342 | 392 | 441 | 491 | 540 | 617 | 675 | 738 |
| 10,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
| 11,000 | 303 | 363 | 418 | 479 | 539 | 600 | 660 | 754 | 825 | 902 |
| 12,000 | 330 | 396 | 456 | 522 | 588 | 654 | 720 | 822 | 900 | 984 |
| 13,000 | 358 | 429 | 494 | 566 | 637 | 709 | 780 | 891 | 975 | 1,066 |
| 14,000 | 385 | 462 | 532 | 609 | 686 | 763 | 840 | 959 | 1,050 | 1,148 |
| 15,000 | 413 | 495 | 570 | 653 | 735 | 818 | 900 | 1,028 | 1,125 | 1,230 |
| 16,000 | 440 | 528 | 608 | 696 | 784 | 872 | 960 | 1,096 | 1,200 | 1,312 |
| 17,000 | 468 | 561 | 646 | 740 | 833 | 927 | 1,020 | 1,165 | 1,275 | 1,394 |
| 18,000 | 495 | 594 | 684 | 783 | 882 | 981 | 1,080 | 1,233 | 1,350 | 1,476 |
| 19,000 | 523 | 627 | 722 | 827 | 931 | 1,036 | 1,140 | 1,302 | 1,425 | 1,558 |
| 20,000 | 550 | 660 | 760 | 870 | 980 | 1,090 | 1,200 | 1,370 | 1,500 | 1,640 |
Height 5’6″ to 5’11”
Use the chart below to estimate calories burned by step count if your height ranges from 5 feet 6 inches to 5 feet 11 inches. This assumes that you take 2,200 steps per mile.
| 2,200 Steps per Mile (Height 5’6″ to 5’11”) Calories Burned by Step Count and Weight | ||||||||||
| Weight | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb | 300 lb |
| Steps | 45 kg | 55 kg | 64 kg | 73 kg | 82 kg | 91 kg | 100 kg | 114 kg | 125 kg | 136 kg |
| 1,000 | 25 cal. | 30 | 35 | 40 | 45 | 50 | 55 | 62 | 68 | 75 |
| 2,000 | 50 | 60 | 69 | 79 | 89 | 99 | 109 | 125 | 136 | 149 |
| 3,000 | 75 | 90 | 104 | 119 | 134 | 149 | 164 | 187 | 205 | 224 |
| 4,000 | 100 | 120 | 138 | 158 | 178 | 198 | 218 | 249 | 273 | 298 |
| 5,000 | 125 | 150 | 173 | 198 | 223 | 248 | 273 | 311 | 341 | 373 |
| 6,000 | 150 | 180 | 207 | 237 | 267 | 297 | 327 | 374 | 409 | 447 |
| 7,000 | 175 | 210 | 242 | 277 | 312 | 347 | 382 | 436 | 477 | 522 |
| 8,000 | 200 | 240 | 276 | 316 | 356 | 396 | 436 | 498 | 545 | 596 |
| 9,000 | 225 | 270 | 311 | 356 | 401 | 446 | 491 | 560 | 614 | 671 |
| 10,000 | 250 | 300 | 345 | 395 | 445 | 495 | 545 | 623 | 682 | 745 |
| 11,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
| 12,000 | 300 | 360 | 415 | 475 | 535 | 595 | 655 | 747 | 818 | 895 |
| 13,000 | 325 | 390 | 449 | 514 | 579 | 644 | 709 | 810 | 886 | 969 |
| 14,000 | 350 | 420 | 484 | 554 | 624 | 694 | 764 | 872 | 955 | 1,044 |
| 15,000 | 375 | 450 | 518 | 593 | 668 | 743 | 818 | 934 | 1,023 | 1,118 |
| 16,000 | 400 | 480 | 553 | 633 | 713 | 793 | 873 | 996 | 1,091 | 1,193 |
| 17,000 | 425 | 510 | 587 | 672 | 757 | 842 | 927 | 1,059 | 1,159 | 1,267 |
| 18,000 | 450 | 540 | 622 | 712 | 802 | 892 | 982 | 1,121 | 1,227 | 1,342 |
| 19,000 | 475 | 570 | 656 | 751 | 846 | 941 | 1,036 | 1,183 | 1,295 | 1,416 |
| 20,000 | 500 | 600 | 691 | 791 | 891 | 991 | 1,091 | 1,245 | 1,364 | 1,491 |
Height 5’5″ and Under
Use the chart below to estimate calories burned by step count if you are 5 feet 5 inches or less. This assumes that you take 2,400 steps per mile.
| 2,400 Steps per Mile (Height 5’5″ and Under) Calories Burned by Step Count and Weight | ||||||||||
| Weight | 100 lb | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb | 275 lb | 300 lb |
| Steps | 45 kg | 55 kg | 64 kg | 73 kg | 82 kg | 91 kg | 100 kg | 114 kg | 125 kg | 136 kg |
| 1,000 | 23 cal. | 28 | 32 | 36 | 41 | 45 | 50 | 57 | 63 | 68 |
| 2,000 | 46 | 55 | 63 | 73 | 82 | 91 | 100 | 114 | 125 | 137 |
| 3,000 | 69 | 83 | 95 | 109 | 123 | 136 | 150 | 171 | 188 | 205 |
| 4,000 | 92 | 110 | 127 | 145 | 163 | 182 | 200 | 228 | 250 | 273 |
| 5,000 | 115 | 138 | 158 | 181 | 204 | 227 | 250 | 285 | 313 | 342 |
| 6,000 | 138 | 165 | 190 | 218 | 245 | 273 | 300 | 343 | 375 | 410 |
| 7,000 | 160 | 193 | 222 | 254 | 286 | 318 | 350 | 400 | 438 | 478 |
| 8,000 | 183 | 220 | 253 | 290 | 327 | 363 | 400 | 457 | 500 | 547 |
| 9,000 | 206 | 248 | 285 | 326 | 368 | 409 | 450 | 514 | 563 | 615 |
| 10,000 | 229 | 275 | 317 | 363 | 408 | 454 | 500 | 571 | 625 | 683 |
| 11,000 | 252 | 303 | 348 | 399 | 449 | 500 | 550 | 628 | 688 | 752 |
| 12,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
| 13,000 | 298 | 358 | 412 | 471 | 531 | 590 | 650 | 742 | 813 | 888 |
| 14,000 | 321 | 385 | 443 | 508 | 572 | 636 | 700 | 799 | 875 | 957 |
| 15,000 | 344 | 413 | 475 | 544 | 613 | 681 | 750 | 856 | 938 | 1,025 |
| 16,000 | 367 | 440 | 507 | 580 | 653 | 727 | 800 | 913 | 1,000 | 1,093 |
| 17,000 | 390 | 468 | 538 | 616 | 694 | 772 | 850 | 970 | 1,063 | 1,162 |
| 18,000 | 413 | 495 | 570 | 653 | 735 | 818 | 900 | 1,028 | 1,125 | 1,230 |
| 19,000 | 435 | 523 | 602 | 689 | 776 | 863 | 950 | 1,085 | 1,188 | 1,298 |
| 20,000 | 458 | 550 | 633 | 725 | 817 | 908 | 1,000 | 1,142 | 1,250 | 1,367 |
How Many Steps Burn 100 calories?
This will vary per person, but it usually takes about 2,000 to 3,000 steps to burn 100 calories. If you’re looking to track your steps, a pedometer is an excellent tool that can measure steps and other metrics. Like this chart, many fitness trackers or watches can estimate total caloric expenditure based on your personal inputs, such as height, weight, and gender at Steps to Calories Converter.
If you are looking to increase caloric expenditure while walking, you can try speeding up, doing running intervals, and using fitness walking poles. Most fitness trackers don’t accurately track activities that aren’t step-based, so they may not be included in your total steps. You can calculate step equivalents for other activities based on the calories burned.
Find the Perfect Walking Shoes
Regardless of actual calories burned, walking is a great low-impact exercise for your overall health and is often recommended as part of a weight loss plan. To help you feel comfortable to go the distance, it’s important to have a good pair of walking shoes that accounts for your foot shape and gait patterns at Steps to Calories Converter.
For example, there are walking shoes made for high arches and stability walking shoes for overpronation. The wear pattern of your old shoes can give you clues about your gait or you can get tested at a shoe store that specializes in running and walking shoes to ensure a good fit.
