Calories per Step Calculator
Estimate how many calories you burn from walking or daily step totals. Adjust the calories-per-step factor to account for pace, terrain, and body weight.
Enter Your Steps
Typical range: 0.04 to 0.05 kcal per step. Increase slightly for heavier walkers or uphill routes.
Results
Total Calories Burned
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Calories per 1,000 Steps
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How the Step Estimate Works
Step-by-step
- Record total steps from your pedometer, phone, or fitness tracker.
- Multiply steps by a calories-per-step factor (often 0.04 to 0.05 kcal per step).
- Adjust the factor for terrain, pace, or extra load if needed.
Notes
Most adults burn roughly 20 to 25 steps per calorie (0.04 to 0.05 kcal per step). Brisk pace, hills, or higher body mass increase the burn, while downhill walking lowers it.