How many calories your steps burn
Your steps, your step length, your pace: distance, time and calories, including those above resting.
Calories in 10,000 steps
372kcal
- Distance
- 4.35 mi
- Time
- 84 min
- Above resting
- 274 kcal
- Cadence
- 119 steps/min · moderate effort
All the calories of the walk, and the share above what you would have burned at rest: the only part walking adds. From 100 steps a minute, the effort is moderate (Tudor-Locke et al., 2019).
By number of steps
At your step length and pace.
| Number of steps | Distance | Time | kcal |
|---|---|---|---|
| 2,000 | 0.9 mi | 17 min | 74 |
| 5,000 | 2.2 mi | 42 min | 186 |
| 7,500 | 3.3 mi | 63 min | 279 |
| 10,000 | 4.3 mi | 84 min | 372 |
| 12,500 | 5.4 mi | 105 min | 466 |
| 15,000 | 6.5 mi | 126 min | 559 |
| 20,000 | 8.7 mi | 168 min | 745 |
- Distance: the number of steps × your step length.
- Time follows the chosen pace, and calories the MET value of that pace in the 2024 Compendium: MET × weight × time.
- Cadence tells the effort: from 100 steps a minute, moderate; from 130, vigorous (Tudor-Locke et al., 2019).
Frequently asked questions
At 70 kg (154 lb), a normal pace and a 70 cm (28 in) step: about 370 kcal in all, 270 of them above resting. Set the tool to you.
It is a landmark, not a threshold: every step counts, even below it.
Watches count steps well when walking steadily, less well at low speed. The calories remain an estimate.
- Calorie calculatorYour daily calories and macros
- BMR & TDEEYour metabolism and daily energy expenditure
- Calorie deficit calculatorWhen you will reach your goal weight
- Macro calculatorYour protein, fat and carbs in grams
- Protein calculatorHow much protein per day
- Water intake calculatorHow much to drink a day, training included
- Calories burnedThe calories of an activity
A coach to take you further
A programme built for you and adjusted every week, by a coach near you or online.
Free directory, no sign-up.