Steps to calories
Turn a daily step count into distance and calories: stride is estimated from height (0.415× for men, 0.413× for women) and energy uses the classic 0.63 kcal per pound per mile (≈0.863 kcal/kg/km) walking coefficient, with a running mode, steps per km and the steps needed to burn 100 kcal.
Runs in your browserEvery computation happens in your browser — your data never leaves this device.
Steps and body data
Stride is estimated from height (0.415× for men, 0.413× for women); energy uses 0.63 kcal per pound per mile for walking and 0.75 for running.
Result
7.262 km4.513 mi438.7 kcal72.6 cm · Estimated from height0.0439 kcal13772279What this tool does
- Your band shows steps but not distance or energy — enter the step count and your weight to get both.
- Plan a daily target: check how many steps burn 100 kcal before deciding whether to add another loop.
- Compare walking with running: same steps and body data, switch the activity and see how the energy changes.
- If you have measured your own stride (say 75 cm), enter it directly instead of relying on the height estimate.
Example
Input
10000 steps, 70 kg, 175 cm, male, activity “Walking / brisk walking”
Output
Stride 72.6 cm; distance 7.262 km (4.513 mi); 438.7 kcal burned; 0.0439 kcal per step; 1377 steps per km; about 2279 steps to burn 100 kcal
Calories = steps × stride(m) ÷ 1000 × weight(kg) × 0.863 kcal/(kg·km); 0.863 comes from the classic 0.63 kcal per pound per mile.
Frequently asked questions
How are the calories calculated, and how accurate is it?
The formula is steps × stride ÷ 1000 × weight × an energy coefficient of 0.63 kcal per pound per mile for walking and 0.75 for running (about 0.863 and 1.027 kcal/kg/km). That is a population average: the same 10,000 steps can differ by 20–30% with terrain, pace and body composition, so treat it as an order-of-magnitude estimate.
Why estimate stride from height? What if I measured mine?
Most pedometers derive stride as height × 0.415 (men) or × 0.413 (women), which is the default here. If you have measured your own stride — walk ten steps and divide the distance by ten — enter it in the custom stride field and the distance and calories are recalculated from your real value.
Why does someone else burn a different amount for the same steps?
Energy scales roughly with body mass: heavier walkers burn more for the same step count. Stride, walking speed, hills and any carried load matter too; this tool only models the two variables you can measure easily, weight and stride.
What are “steps per km” and “steps to burn 100 kcal” for?
The first is a sanity check on your stride — most adults land between 1100 and 1500 steps per kilometre. The second translates an energy target into steps, so you know how much further to walk to burn an extra 100 kcal.
Is my data uploaded anywhere?
No. Everything runs as pure functions in the browser, the page makes no network requests, and a refresh clears it all.
Keywords：steps to caloriesstep counterwalking caloriesstride lengthsteps per km步数热量走路消耗计步器步幅消耗卡路里每公里步数