How to calculate calorie burn from steps
As a rule of thumb, most people burn between 0.04 and 0.05 calories for each step taken, which means it takes between 2,000 and 3,000 steps to burn 100 calories. This equates to around a mile of walking at a moderate to brisk pace. However, the exact number depends on your weight, height, and pace.
Using the MET formula
The Metabolic Equivalent of Task (MET) is a way to measure how much energy different activities use. One MET is the energy you burn sitting still. Higher MET values mean more energy expenditure.
| MET Range | Intensity |
|---|---|
| 1–3 | Low intensity |
| 3–5.9 | Moderate intensity |
| 6+ | High intensity |
The formula
Walking at a moderate pace (3 mph) has a MET value of about 3.5, while brisk walking (4 mph) is around 5 METs.
MET values by walking/running speed
| Speed | MET Value |
|---|---|
| Very Slow Walk (<2 mph) | 2.0 |
| Slow Walk (2 mph) | 2.8 |
| Average Walk (3 mph) | 3.5 |
| Brisk Walk (4 mph) | 5.0 |
| Jog (5 mph) | 7.0 |
| Run (6 mph) | 9.8 |
| Fast Run (7.5 mph) | 11.5 |
| Very Fast Run (10 mph) | 14.5 |
How many steps to burn 100 calories?
For a person weighing around 160 lbs (72.5 kg) walking at an average pace:
| Speed | Steps for 100 calories | Approximate distance |
|---|---|---|
| Average Walk (20 min/mile) | 2,500 steps | 1.1 miles |
| Brisk Walk (15 min/mile) | 2,000 steps | 1.05 miles |
| Jog (12 min/mile) | 1,540 steps | 0.8 miles |
How many calories do 10,000 steps burn?
For the average person, walking 10,000 steps at a normal walking speed burns approximately 350–450 calories, depending on height and weight. That's a distance of around 4.5 miles (7.25 km).
To put that in perspective, there are 563 calories in a Big Mac — so you'll need to do a few extra laps of the park to treat yourself after all that walking.
How many calories per mile of walking?
There are usually around 2,250 steps in a mile. An average adult will burn around 80–90 calories walking that distance, depending on weight, height, and pace.
Factors that affect calorie burn
Pace
The faster you move, the more energy you expend per step. Running can burn 2–3x more calories per step than walking.
Weight
Heavier people burn more calories per step because more energy is needed to move their body mass.
Height
Taller people have longer strides, taking fewer steps per mile but burning more per step due to larger muscle engagement.
Terrain
Hills, uneven surfaces, sand, and trails increase calorie burn compared to flat, paved surfaces.
Temperature
In hot weather, you'll burn slightly more calories. However, always exercise safely in heat to avoid heat exhaustion.
What exactly are calories?
A calorie is a measurement of energy — specifically, the amount of heat needed to raise the temperature of 1 kilogram of water from 0°C to 1°C.
- 4 calories per gram of carbohydrate
- 4 calories per gram of protein
- 9 calories per gram of fat
If we burn the same number of calories as we consume, our weight remains stable. Burn more and it goes down; burn less and it goes up.
References
- How Many Calories Does the Average Person Use Per Step? LiveStrong.
- 10,000 steps a day: Too low? Too high? Mayo Clinic.
- What are calories? Live Science.
- Compendium of Physical Activities. Medicine & Science in Sports & Exercise.