Pedometer Steps to Calories Converter

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

Checking Step Count
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.

What are Your Steps per Mile?

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

Most pedometers estimate it from your height or 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.

Source:

Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. "Compendium of Physical Activities: An update of activity codes and MET intensities." Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.

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