Step Calorie Calculator

One step is one footfall; a stride is two steps.
Centimetres, or inches in US units. Measure it: walk ten steps beside a tape and divide the distance by ten.
Only used when the step length is estimated from height.
Only sets the default height ratio.
Defaults to 0.415 for men and 0.413 for women, the conventional pedometer-calibration ratio. Override it with your own measured ratio.
Kilograms, or pounds in US units. Needed for the calorie estimate.
Needed for speed and therefore for calories. Leave blank for a distance-only answer.
Percent incline. The ACSM walking equation is validated for level and uphill grades.
Distance
7.500 km
Steps to Distance and Calories Calculator
Steps
10,000
Distance
7,500.0 m
Distance
4.660 mi
Step length used
0.750 m
Stride length (two steps)
1.500 m
Steps per mile
2,146
Steps per kilometre
1,333
Speed
125.0 m/min
Speed
7.50 km/h
Speed
4.66 mph
Cadence
167 steps/min
Gross VO2
16.00 mL/kg/min
Intensity
4.57 MET
Calories burned
336 kcal
Worked out from American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription - metabolic equations for gross VO2 in walking and running and 2 other sources.
The ACSM walking equation is validated for 50-100 m/min (about 1.9-3.7 mph); 125 m/min is outside that range.
The calorie figure is a gross energy estimate from a population regression, not a measurement of your metabolism. Step length varies with speed, terrain and fatigue, so a measured step length always beats one estimated from height.

How this is worked out

6 steps
  1. Step length = 0.75 m.
  2. Distance = steps x step length = 10000 x 0.75 = 7500 m.
  3. Steps per mile = 1609.344 / 0.75 = 2145.79; steps per km = 1000 / 0.75 = 1333.33.
  4. Speed = 7500 m / 60 min = 125 m/min.
  5. ACSM walking VO2 = 0.1 x 125 + 1.8 x 125 x 0 + 3.5 = 16 mL/kg/min.
  6. Calories = VO2 x mass / 1000 x 5 kcal/L x minutes = 16 x 70 / 1000 x 5 x 60 = 336 kcal.

Results are general information, not financial, tax, legal, medical or engineering advice.