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Steps calculator

Your steps. In calories.

Enter steps, height, weight and pace: you see the distance, the walking time and how many calories you burn – in total and on top of your resting energy.

Physical basis
Pace
Burned while walking

369 kcal

of which 263 kcal on top of resting

7.0 km in about 88 minutes

Guidance for healthy adults, not medical advice.

How it is calculated

  1. Stride length ≈ 41 % of your height (women 41.3 %, men 41.5 %) – a common approximation also used by step counters. Distance = steps × stride length.
  2. Energy while walking = MET × weight in kg × hours. MET values from the Compendium of Physical Activities: leisurely 2.8, normal 3.5 and brisk 4.3.
  3. “On top of resting” subtracts your resting energy (1 MET), which you would have used without walking. This is the number that counts for your calorie deficit.

What the value does not show

  • Uphill, with a backpack or on soft ground you burn more, downhill less.
  • Your real stride length may differ. If you know the distance from your watch, the estimate gets better.
  • MET values are averages for adults; fitness and walking technique change the result.
  • Fitness watches only estimate as well. Compare trends rather than single values.

Frequently asked questions

How many calories do 10,000 steps burn?

At 1.70 m, 72 kg and a normal pace about 370 kcal in total, of which around 260 kcal on top of resting. Heavier people burn more, lighter people less.

How many kilometres are 10,000 steps?

At a height of 1.70 m about 7 km. Taller people get further with the same number of steps.

Are 10,000 steps enough to lose weight?

They help: a good 250 extra kilocalories a day are a big part of a moderate deficit. What counts in the end is the balance of food and movement.

Does myfoody count my steps?

Yes, when you connect Apple Health or Health Connect. myfoody then takes over steps and active calories and shows them next to your food.

Sources

  1. Ainsworth BE, Haskell WL, Herrmann SD et al. (2011): 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise 43(8).

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