Steps to calories calculator

How many calories your steps burn, from your height, weight and walking pace.

Pace
Sex
Weight
Weight unit
Height
Height unit
How this works, sources, and questions

How it works

Alma estimates your step length as 0.415 times your height for men and 0.413 for women, then multiplies by your steps for distance. Time is distance divided by the middle speed of your pace: 2.2 mph slow, 3.1 mph moderate, 3.7 mph brisk. Calories are the Compendium MET for that pace (2.8, 3.8 or 4.8) times your weight in kg times hours. Above resting subtracts one MET.

Evidence

One MET is 1 kcal per kg per hour, about the cost of sitting quietly. The walking METs come from the 2024 Adult Compendium of Physical Activities for level, firm ground. Step length from height is a population average, which puts most adults near 2,000 steps per mile.

Updated

Common questions

How many calories do 10,000 steps burn?

For a 5 ft 10 in, 180 lb man at a moderate pace, about 460 calories over roughly 90 minutes. Smaller or lighter people burn less, larger people more.

Does walking faster burn more calories per step?

Only a little. Brisk walking burns more per minute, but you cover the distance faster. Per step, the Compendium values come out within about 6% of each other.

How many steps are in a mile?

Just over 2,000 for most adults. Taller people take longer steps, so they need fewer.

What does above resting mean?

The total includes what you would burn sitting still for the same time. Alma subtracts one MET to show the extra your walk adds.

Why does my watch show a different number?

Watches use their own stride and heart rate models. Hills, a pack or stairs also add effort this estimate does not count.

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