How it's calculated
kcal = MET × kg × h, where h = (steps × stride) ÷ pace
MET = metabolic equivalent for the pace (brisk ≈ 4.3), kg = body weight, h = walking time in hours, stride ≈ 0.762 m × pace factor, pace = speed in km/h. kcal per 1,000 steps = kcal ÷ steps × 1000.
Reference ranges
| Pace | Approx. calories per 1,000 steps (155 lb) |
|---|---|
| Slow walk | 30-35 |
| Normal walk | 40-45 |
| Brisk walk | 50-55 |
| Jogging | 60-70 |
Common questions
How many calories does 10,000 steps burn?
Roughly 350 to 500 calories for most adults, depending on body weight and walking speed.
Do heavier people burn more per step?
Yes. Calorie burn scales with body weight, so a heavier person burns more calories over the same number of steps.