A steps-to-calories converter (for example, a pedometer) is helpful for anyone wishing to know how their everyday movement affects their energy consumption. Converting your step count into calories burned can help you attain your fitness goals. Additionally, it provides information regarding your entire activity level, regardless of your device: a pedometer, smartwatch, or fitness app.
This article will explain how many calories you can burn across different steps, how to use the MET formula to calculate calories, and how your calorie burn, step count, and height are interrelated. Many people are familiar with pedometer step counts but find it difficult to convert those numbers into calories.
That’s why you also need to know how to do the calculation manually. This way, you can make more informed decisions about your diet and workout routine. Meanwhile, your weight, height, walking pace, and age also affect this conversion.
By the end of this guide, you’ll clearly understand how to convert your steps into calories burned with our steps converter equation, which will be beneficial to your fitness and overall health.
Table of Contents
Convert Your Steps To Calories
You must know your estimated steps per mile to convert your steps to calories burned. Most fitness trackers use your height to calculate your steps per mile. Regarding heights, we’ll provide a steps-to-calories converter chart with estimated calorie expenditures based on varying heights.
Meanwhile, you can get 2,000 to 2,400 steps per mile at a brisk walk or easy running pace. Again, you can calculate the length of your stride to determine your steps per mile or count your steps on a measured mile for more accuracy.
As an alternative, you can measure the number of calories burned at different step counts by using a steps-per-mile chart alongside your weight and height. According to metabolic equivalents (MET) research, calorie counts are calculated by averaging the number of calories burned at walking speeds from 2-4 miles per hour.
Steps To Calories Converter Chart
This steps-to-calories converter chart is based on different heights and weights. The number of calories burned per step is approximate.
Height 6 Feet and Above
If your height is 6 feet or higher, the chart below shows the estimated calories burned by step count. Note that it assumes that you walk 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 |
How Many Calories is 10,000 Steps Per Day?
Generally, walking 10,000 steps a day will burn different amounts of calories depending on your age, body size, terrain (flat ground or steep hills), pace (slow or brisk), and genetics. Meanwhile, 10,000 steps is about 7.25 km or 4.5 miles. However, your stride will determine the exact distance you cover.
Depending on weight and height, an average person will burn 350 to 450 calories for 10,000 steps at a normal walking pace.
Also Read: How Long Will It Take You To Run a 5K?
How Many Steps Burn 100 Calories?
While this will differ by individual, burning 100 calories will take around 2,000 to 3,000 steps. That said, you can use a pedometer, a steps-to-calories converter, to track your steps and other metrics.
Besides a pedometer, there are several other fitness watches or trackers that can measure how many calories you expend while also serving as a steps-to-calories converter. To increase the number of calories you expend while walking, use fitness walking poles, do running intervals, and increase your speed.
Since most fitness trackers fail to measure activities that are not step-based, your total steps may not include such activities. But depending on the calories burned, you can measure the step equivalents for other activities.
How To Calculate Calorie Burn
The average person burns between 0.04 and 0.05 calories per step. Therefore, it typically requires between 2,000 and 3,000 steps to burn 100 calories.
This is equivalent to walking at a moderate to fast pace for up to a mile. However, it’s not the same for everyone because your weight is a huge determining factor here.
You burn more calories when you weigh more. Being taller will also increase your calorie burn.
Using The MET Formula To Calculate Calorie Burn
Different activities require different amounts of energy. You can calculate these energies using the Metabolic Equivalent of Task (MET).
Generally, you burn one MET of energy while sitting still. So, expending more energy will translate into higher MET values.
For instance, a low-intensity activity is one whose MET value is between 1-3. Then, moderate-intensity activities have MET values between 3 and 5.9, and any MET value above 6 is regarded as a high-intensity activity.
Furthermore, to measure the calories burned with the MET formula, you’ll need the MET value of your activity alongside your weight and the duration of your activity. Below is the MET formula:
Kcal = time [minutes] x (MET x 3.5 x weight [kg] ÷ 200)
How Many Calories Do You Burn in a Mile of Walking?
A mile typically comprises 2,250 steps. What this means is that an average adult will burn approximately 80 to 90 calories covering this distance.
However, it could be less than this or exceed it depending on your weight, height, and walking pace.
Bottom Line
A steps-to-calories converter, such as a pedometer, provides a convenient way to measure the amount of energy expended in your daily activity. Although these tools provide useful estimates, they should be considered as a pathway to health and fitness.
Use the results you get from converting steps to calories to set realistic goals, monitor progress, and stay motivated. Remember that accuracy can vary depending on individual factors, so don’t always focus on precise numbers. You can use the formulas in this guide to calculate manually too.
You can also use our steps-to-calories converter chart to get an estimate of your calorie burn based on your height. However, this is only if your height is 6 feet and above, as specified on the chart.
Finally, maintaining regular physical activity is the most important thing. Each step you take contributes to a healthier, more active lifestyle, whether you’re chasing 10,000 steps a day or working toward a specific calorie-burn goal.