When calculating your calories burned per step, the number will depend on your weight and height. For instance, a typical 160-pound person of average height will burn about 40 calories per 1,000 steps. This is the equivalent of 0.04 calories per step. The charts below show you how many calories you’d burn in 1,000 steps, 5,000 steps, 10,000 steps, or more. Here is what you need to know about converting your steps to calories burned at Steps to Calories Converter.
Convert Your Steps to Calories
To convert your steps to calories burned, you will need to know your approximate steps per mile at Steps to Calories Converter. Most fitness trackers estimate your steps per mile from your height. An average number at a brisk walk or easy running pace is 2,000 to 2,400 steps per mile.
You also can measure your stride length to find your steps per mile or count your steps over a measured mile for greater accuracy. Alternatively, you can use a steps-per-mile chart, along with your height and weight, to estimate calories burned at various step counts. The calorie numbers are based on metabolic equivalents (MET) research, taking an average of the calories burned at walking speeds from 2 to 4 miles per hour.1
Here are some charts that are based on height and weight. These will give you an approximate number of calories burned per step at Steps to Calories Converter.
Height 6 Feet and Above
Use the chart below to estimate calories burned by step count if your height is 6 feet or more. This assumes that you take 2,000 steps per mile.
| 2,000 Steps per Mile (Height 6 Feet and Above) 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 |
| 1,000 | 28 cal. | 33 | 38 | 44 | 49 | 55 | 60 | 69 | 75 | 82 |
| 2,000 | 55 | 66 | 76 | 87 | 98 | 109 | 120 | 137 | 150 | 164 |
| 3,000 | 83 | 99 | 114 | 131 | 147 | 164 | 180 | 206 | 225 | 246 |
| 4,000 | 110 | 132 | 152 | 174 | 196 | 218 | 240 | 274 | 300 | 328 |
| 5,000 | 138 | 165 | 190 | 218 | 245 | 273 | 300 | 343 | 375 | 410 |
| 6,000 | 165 | 198 | 228 | 261 | 294 | 327 | 360 | 411 | 450 | 492 |
| 7,000 | 193 | 231 | 266 | 305 | 343 | 382 | 420 | 480 | 525 | 574 |
| 8,000 | 220 | 264 | 304 | 348 | 392 | 436 | 480 | 548 | 600 | 656 |
| 9,000 | 248 | 297 | 342 | 392 | 441 | 491 | 540 | 617 | 675 | 738 |
| 10,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
| 11,000 | 303 | 363 | 418 | 479 | 539 | 600 | 660 | 754 | 825 | 902 |
| 12,000 | 330 | 396 | 456 | 522 | 588 | 654 | 720 | 822 | 900 | 984 |
| 13,000 | 358 | 429 | 494 | 566 | 637 | 709 | 780 | 891 | 975 | 1,066 |
| 14,000 | 385 | 462 | 532 | 609 | 686 | 763 | 840 | 959 | 1,050 | 1,148 |
| 15,000 | 413 | 495 | 570 | 653 | 735 | 818 | 900 | 1,028 | 1,125 | 1,230 |
| 16,000 | 440 | 528 | 608 | 696 | 784 | 872 | 960 | 1,096 | 1,200 | 1,312 |
| 17,000 | 468 | 561 | 646 | 740 | 833 | 927 | 1,020 | 1,165 | 1,275 | 1,394 |
| 18,000 | 495 | 594 | 684 | 783 | 882 | 981 | 1,080 | 1,233 | 1,350 | 1,476 |
| 19,000 | 523 | 627 | 722 | 827 | 931 | 1,036 | 1,140 | 1,302 | 1,425 | 1,558 |
| 20,000 | 550 | 660 | 760 | 870 | 980 | 1,090 | 1,200 | 1,370 | 1,500 | 1,640 |
Height 5’6″ to 5’11”
Use the chart below to estimate calories burned by step count if your height ranges from 5 feet 6 inches to 5 feet 11 inches. This assumes that you take 2,200 steps per mile.
| 2,200 Steps per Mile (Height 5’6″ to 5’11”) 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 |
| 1,000 | 25 cal. | 30 | 35 | 40 | 45 | 50 | 55 | 62 | 68 | 75 |
| 2,000 | 50 | 60 | 69 | 79 | 89 | 99 | 109 | 125 | 136 | 149 |
| 3,000 | 75 | 90 | 104 | 119 | 134 | 149 | 164 | 187 | 205 | 224 |
| 4,000 | 100 | 120 | 138 | 158 | 178 | 198 | 218 | 249 | 273 | 298 |
| 5,000 | 125 | 150 | 173 | 198 | 223 | 248 | 273 | 311 | 341 | 373 |
| 6,000 | 150 | 180 | 207 | 237 | 267 | 297 | 327 | 374 | 409 | 447 |
| 7,000 | 175 | 210 | 242 | 277 | 312 | 347 | 382 | 436 | 477 | 522 |
| 8,000 | 200 | 240 | 276 | 316 | 356 | 396 | 436 | 498 | 545 | 596 |
| 9,000 | 225 | 270 | 311 | 356 | 401 | 446 | 491 | 560 | 614 | 671 |
| 10,000 | 250 | 300 | 345 | 395 | 445 | 495 | 545 | 623 | 682 | 745 |
| 11,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
| 12,000 | 300 | 360 | 415 | 475 | 535 | 595 | 655 | 747 | 818 | 895 |
| 13,000 | 325 | 390 | 449 | 514 | 579 | 644 | 709 | 810 | 886 | 969 |
| 14,000 | 350 | 420 | 484 | 554 | 624 | 694 | 764 | 872 | 955 | 1,044 |
| 15,000 | 375 | 450 | 518 | 593 | 668 | 743 | 818 | 934 | 1,023 | 1,118 |
| 16,000 | 400 | 480 | 553 | 633 | 713 | 793 | 873 | 996 | 1,091 | 1,193 |
| 17,000 | 425 | 510 | 587 | 672 | 757 | 842 | 927 | 1,059 | 1,159 | 1,267 |
| 18,000 | 450 | 540 | 622 | 712 | 802 | 892 | 982 | 1,121 | 1,227 | 1,342 |
| 19,000 | 475 | 570 | 656 | 751 | 846 | 941 | 1,036 | 1,183 | 1,295 | 1,416 |
| 20,000 | 500 | 600 | 691 | 791 | 891 | 991 | 1,091 | 1,245 | 1,364 | 1,491 |
Height 5’5″ and Under
Use the chart below to estimate calories burned by step count if you are 5 feet 5 inches or less. This assumes that you take 2,400 steps per mile.
| 2,400 Steps per Mile (Height 5’5″ and Under) 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 |
| 1,000 | 23 cal. | 28 | 32 | 36 | 41 | 45 | 50 | 57 | 63 | 68 |
| 2,000 | 46 | 55 | 63 | 73 | 82 | 91 | 100 | 114 | 125 | 137 |
| 3,000 | 69 | 83 | 95 | 109 | 123 | 136 | 150 | 171 | 188 | 205 |
| 4,000 | 92 | 110 | 127 | 145 | 163 | 182 | 200 | 228 | 250 | 273 |
| 5,000 | 115 | 138 | 158 | 181 | 204 | 227 | 250 | 285 | 313 | 342 |
| 6,000 | 138 | 165 | 190 | 218 | 245 | 273 | 300 | 343 | 375 | 410 |
| 7,000 | 160 | 193 | 222 | 254 | 286 | 318 | 350 | 400 | 438 | 478 |
| 8,000 | 183 | 220 | 253 | 290 | 327 | 363 | 400 | 457 | 500 | 547 |
| 9,000 | 206 | 248 | 285 | 326 | 368 | 409 | 450 | 514 | 563 | 615 |
| 10,000 | 229 | 275 | 317 | 363 | 408 | 454 | 500 | 571 | 625 | 683 |
| 11,000 | 252 | 303 | 348 | 399 | 449 | 500 | 550 | 628 | 688 | 752 |
| 12,000 | 275 | 330 | 380 | 435 | 490 | 545 | 600 | 685 | 750 | 820 |
| 13,000 | 298 | 358 | 412 | 471 | 531 | 590 | 650 | 742 | 813 | 888 |
| 14,000 | 321 | 385 | 443 | 508 | 572 | 636 | 700 | 799 | 875 | 957 |
| 15,000 | 344 | 413 | 475 | 544 | 613 | 681 | 750 | 856 | 938 | 1,025 |
| 16,000 | 367 | 440 | 507 | 580 | 653 | 727 | 800 | 913 | 1,000 | 1,093 |
| 17,000 | 390 | 468 | 538 | 616 | 694 | 772 | 850 | 970 | 1,063 | 1,162 |
| 18,000 | 413 | 495 | 570 | 653 | 735 | 818 | 900 | 1,028 | 1,125 | 1,230 |
| 19,000 | 435 | 523 | 602 | 689 | 776 | 863 | 950 | 1,085 | 1,188 | 1,298 |
| 20,000 | 458 | 550 | 633 | 725 | 817 | 908 | 1,000 | 1,142 | 1,250 | 1,367 |
If you are looking to increase caloric expenditure while walking, you can try speeding up, doing running intervals, and using fitness walking poles at Steps to Calories Converter. Most fitness trackers don’t accurately track activities that aren’t step-based, so they may not be included in your total steps. You can calculate step equivalents for other activities based on the calories burned.
Regardless of actual calories burned, walking is a great low-impact exercise for your overall health and is often recommended as part of a weight loss plan. To help you feel comfortable to go the distance, it’s important to have a good pair of walking shoes that accounts for your foot shape and gait patterns.
For example, there are walking shoes made for high arches and stability walking shoes for overpronation. The wear pattern of your old shoes can give you clues about your gait or you can get tested at a shoe store that specializes in running and walking shoes to ensure a good fit.