Step Calorie Calculator
Step calorie calculator works out Steps and Distance from Units, Steps and Step length. The default figures on this page give distance of 7.500 km; change any entry and the result, the working and the sources update together.
Your figures
Updates as you typeHow this is worked out
6 steps
- Step length = 0.75 m.
- Distance = steps x step length = 10000 x 0.75 = 7500 m.
- Steps per mile = 1609.344 / 0.75 = 2145.79; steps per km = 1000 / 0.75 = 1333.33.
- Speed = 7500 m / 60 min = 125 m/min.
- ACSM walking VO2 = 0.1 x 125 + 1.8 x 125 x 0 + 3.5 = 16 mL/kg/min.
- Calories = VO2 x mass / 1000 x 5 kcal/L x minutes = 16 x 70 / 1000 x 5 x 60 = 336 kcal.
Its 5 worked examples are re-run on every release, last on 15 September 2026. What changed
Sources and references
3 sources
What the step calorie calculator calculates
Converts steps to distance and back using your step length, works out steps per mile and per kilometre, and estimates the calories burned with the ACSM walking and running metabolic equations.
How to use this step calorie calculator
Enter Units, Steps and Step length. Steps updates as you type. Change one figure at a time to see what drives the result.
How the result is worked out
Open “How this is worked out” beside the result for the step-by-step calculation behind Steps, Distance and Step length used.
The method follows American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription - metabolic equations for gross VO2 in walking and running, ACSM, energy equivalent of oxygen: approximately 5 kcal per litre of O2 consumed and International mile: 1 mile = 1609.344 m exactly (NIST Handbook 44, Appendix C).
What you can compare
Change one input at a time to see how it affects Steps, Distance and Step length used. The inputs you can vary are Units, Steps, Step length, Height and Sex.
Understanding Steps, Distance and Step length used
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.
Results are general information, not financial, tax, legal, medical or engineering advice. Check any decision that matters with a qualified professional.
See something wrong? Report a problem with this calculator
Frequently asked questions
What information do I need for the step calorie calculator?
You need Units, Steps, Step length, Height, Sex, Step length as a fraction of height and Walking or running. The page opens with default figures that give distance of 7.500 km, so you can see the scale before entering your own.
What does this step calorie calculator show?
It shows Steps, Distance, Step length used, Stride length (two steps), Steps per mile, Steps per kilometre, Speed and Cadence, with the working and any warnings for your entries.
Can I check how the step calorie calculator result was calculated?
Yes. The “How this is worked out” section shows the calculation steps, and the sources section identifies the references used for the method.