Calculate estimated calories burned, distance, walking time, and calories per step from your steps, weight, height or measured step length, and pace.

Required: steps, weight, pace, and height or step length.
Pace assumes level, firm ground with no added load.
Calories Burned at a Moderate Walking Pace
Body Weight Calories per 1,000 Steps Calories per 10,000 Steps
120 lb / 54.4 kg24 kcal245 kcal
150 lb / 68.0 kg31 kcal306 kcal
180 lb / 81.6 kg37 kcal367 kcal
210 lb / 95.3 kg43 kcal429 kcal
250 lb / 113.4 kg51 kcal510 kcal

Walking Calories Formula

This page uses a simple walking formula: Calories Burned = Body Weight × Steps × Walking Factor. In the advanced tab, the walking factor changes with pace, and stride length scales the result by distance covered. Distance walked is calculated as Steps × Stride Length.

The basic tab uses a moderate walking factor and a 76.2 cm stride. The advanced tab uses pace factors of 0.00040 for easy walking, 0.00045 for moderate walking, and 0.00052 for brisk walking when body weight is entered in kilograms.

Step Benchmarks

  • 2,000 steps is about 0.95 mile with a 30-inch stride.
  • 3,000 steps is about 1.42 miles.
  • 5,000 steps is about 2.37 miles.
  • 7,500 steps is about 3.55 miles.
  • 10,000 steps is about 4.73 miles.

What Raises Walking Calorie Burn

Faster pace, longer stride, hills, stairs, uneven ground, and carrying extra weight all push calorie burn higher. A cadence near 100 steps per minute is a solid moderate pace for many adults, while 120 steps per minute feels brisk.

Useful Walking Numbers

  • 30 minutes at 100 steps per minute adds about 3,000 steps.
  • 5,000 daily steps is often used as a low-movement benchmark.
  • 7,000 to 8,000 daily steps is a common target range for general activity.
  • At 150 lb, 10,000 moderate walking steps burns about 306 calories.
  • At 250 lb, the same 10,000 steps burns about 510 calories.