Convert Number of Steps to Calories Burned

Pedometer Steps to Calories Converter

How Many Calories Would You Burn in 10,000 Steps?

By Wendy Bumgardner

From VeryWell.com. If you're walking to lose weight you need to know this.

 Checking Step Count. John Fedele/Blend Images/Getty

Use your pedometer steps to calculate your calories burned walking. You can use the charts below to quickly find how many calories you'd burn in 1000 steps, 5000 steps, 10,000 steps, or more. Or use the online calculator.

• Pedometer Steps to Calories and Distance Calculator

What Are Your Steps per Mile?

You will need to know your approximate steps per mile. An average number for a brisk walking speed or easy running pace is about 2000 steps per mile, but shorter people or those walking slower may have more steps per mile.

Most pedometers estimate it from your height or stride length.

• How to Measure Your Steps per Mile or Estimate it from Your Height
• How to Measure Your Stride Length

Convert Your Steps to Calories

2000 Steps per Mile - 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
1000	28 cal.	33	38	44	49	55	60	69	75	82
2000	55	66	76	87	98	109	120	137	150	164
3000	83	99	114	131	147	164	180	206	225	246
4000	110	132	152	174	196	218	240	274	300	328
5000	138	165	190	218	245	273	300	343	375	410
6000	165	198	228	261	294	327	360	411	450	492
7000	193	231	266	305	343	382	420	480	525	574
8000	220	264	304	348	392	436	480	548	600	656
9000	248	297	342	392	441	491	540	617	675	738
10000	275	330	380	435	490	545	600	685	750	820
11000	303	363	418	479	539	600	660	754	825	902
12000	330	396	456	522	588	654	720	822	900	984
13000	358	429	494	566	637	709	780	891	975	1066
14000	385	462	532	609	686	763	840	959	1050	1148
15000	413	495	570	653	735	818	900	1028	1125	1230
16000	440	528	608	696	784	872	960	1096	1200	1312
17000	468	561	646	740	833	927	1020	1165	1275	1394
18000	495	594	684	783	882	981	1080	1233	1350	1476
19000	523	627	722	827	931	1036	1140	1302	1425	1558
20000	550	660	760	870	980	1090	1200	1370	1500	1640

2200 Steps per Mile - 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
1000	25 cal.	30	35	40	45	50	55	62	68	75
2000	50	60	69	79	89	99	109	125	136	149
3000	75	90	104	119	134	149	164	187	205	224
4000	100	120	138	158	178	198	218	249	273	298
5000	125	150	173	198	223	248	273	311	341	373
6000	150	180	207	237	267	297	327	374	409	447
7000	175	210	242	277	312	347	382	436	477	522
8000	200	240	276	316	356	396	436	498	545	596
9000	225	270	311	356	401	446	491	560	614	671
10000	250	300	345	395	445	495	545	623	682	745
11000	275	330	380	435	490	545	600	685	750	820
12000	300	360	415	475	535	595	655	747	818	895
13000	325	390	449	514	579	644	709	810	886	969
14000	350	420	484	554	624	694	764	872	955	1044
15000	375	450	518	593	668	743	818	934	1023	1118
16000	400	480	553	633	713	793	873	996	1091	1193
17000	425	510	587	672	757	842	927	1059	1159	1267
18000	450	540	622	712	802	892	982	1121	1227	1342
19000	475	570	656	751	846	941	1036	1183	1295	1416
20000	500	600	691	791	891	991	1091	1245	1364	1491

2400 Steps per Mile - 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
1000	23 cal.	28	32	36	41	45	50	57	63	68
2000	46	55	63	73	82	91	100	114	125	137
3000	69	83	95	109	123	136	150	171	188	205
4000	92	110	127	145	163	182	200	228	250	273
5000	115	138	158	181	204	227	250	285	313	342
6000	138	165	190	218	245	273	300	343	375	410
7000	160	193	222	254	286	318	350	400	438	478
8000	183	220	253	290	327	363	400	457	500	547
9000	206	248	285	326	368	409	450	514	563	615
10000	229	275	317	363	408	454	500	571	625	683
11000	252	303	348	399	449	500	550	628	688	752
12000	275	330	380	435	490	545	600	685	750	820
13000	298	358	412	471	531	590	650	742	813	888
14000	321	385	443	508	572	636	700	799	875	957
15000	344	413	475	544	613	681	750	856	938	1025
16000	367	440	507	580	653	727	800	913	1000	1093
17000	390	468	538	616	694	772	850	970	1063	1162
18000	413	495	570	653	735	818	900	1028	1125	1230
19000	435	523	602	689	776	863	950	1085	1188	1298
20000	458	550	633	725	817	908	1000	1142	1250	1367

The calorie numbers are based on MET research, metabolic equivalents for different physical activities, taking an average of the calories burned at walking speeds from 2 to 4 miles per hour. The heavier you are, the more calories you burn walking.

Pedometer Step Equivalents for Other Activities: Give yourself step credit for a wide variety of physical activities, based on the calories burned.

How to Burn More Calories Walking: How to boost the calories you burn while enjoying a walk.

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