걸음 수에서 칼로리로 계산기
신장, 체중, 페이스에 기반하여 걷기나 달리기로 소모되는 칼로리를 계산하세요. MET 기반의 무료 온라인 계산기로 정확한 결과를 얻으세요.
빠른 선택
소모 칼로리
394
kcal
거리
4.4
7.1 km
1걸음당 칼로리
0.039
kcal/걸음
100kcal를 위한 걸음 수
2,539
걸음
속도별 MET 값
MET(대사 당량)는 에너지 소비량을 측정합니다. MET 값이 높을수록 1분에 소모되는 칼로리가 많아집니다.
mph)
2 MET
mph)
2.8 MET
mph)
3.5 MET
mph)
5 MET
mph)
7 MET
mph)
9.8 MET
mph)
11.5 MET
mph)
14.5 MET
걸음 수에서 칼로리로 변환 차트
73kg 체중과 168cm 신장 기반.
| 걸음 수 | 칼로리 | 거리 (mi) | 거리 (km) |
|---|---|---|---|
| 1,000 | 39 kcal | 0.4 mi | 0.7 km |
| 2,000 | 79 kcal | 0.9 mi | 1.4 km |
| 3,000 | 118 kcal | 1.3 mi | 2.1 km |
| 4,000 | 158 kcal | 1.8 mi | 2.9 km |
| 5,000 | 197 kcal | 2.2 mi | 3.6 km |
| 6,000 | 236 kcal | 2.7 mi | 4.3 km |
| 7,000 | 276 kcal | 3.1 mi | 5.0 km |
| 8,000 | 315 kcal | 3.5 mi | 5.7 km |
| 9,000 | 355 kcal | 4.0 mi | 6.4 km |
| 10,000 | 394 kcal | 4.4 mi | 7.1 km |
| 12,000 | 473 kcal | 5.3 mi | 8.6 km |
| 15,000 | 591 kcal | 6.6 mi | 10.7 km |
| 20,000 | 788 kcal | 8.9 mi | 14.3 km |
칼로리 소모에 영향을 미치는 요인
- • 페이스: 빠르게 걷거나 달리면 1걸음당 소모 칼로리가 증가합니다.
- • 체중: 체중이 무거울수록 같은 활동으로 더 많은 칼로리를 소모합니다.
- • 신장: 키가 큰 사람은 보폭이 넓어 1마일당 걸음 수에 영향을 미칩니다.
- • 지형: 비탈길이나 고르지 않은 땅은 칼로리 소모를 증가시킵니다.
- • 기온: 극한 온도는 에너지 소비를 증가시킬 수 있습니다.
How to Use
- 1
Select your unit system (Imperial or Metric)
- 2
Enter your weight and height
- 3
Choose your walking or running speed
- 4
Enter the number of steps taken
- 5
View calories burned, distance covered, and calories per step
- 6
Use the conversion chart for quick reference
- 7
Understanding the key inputs — calorie burn is calculated using MET (Metabolic Equivalent of Task) values, which vary by walking/running speed
- 8
Interpreting the results — heavier individuals burn more calories per step because moving a larger body requires more energy
예시
좋은 예시
10,000 steps at average walk (3 mph) for 160 lb person
10,000 × 0.045 kcal/step ≈ 400 calories burned5,000 steps at brisk walk (4 mph)
5,000 × 0.060 kcal/step ≈ 300 calories burnedComparing walking vs running calories
10,000 steps at 3 mph burns ~400 cal, but 10,000 steps at 6 mph burns ~600 cal for the same person — speed mattersPlanning daily exercise for weight loss
To burn 500 extra calories/day (for ~1 lb/week loss), a 180 lb person needs about 11,000 walking steps나쁜 예시
Using the same calories per step for everyone
Weight, height, and pace all affect calorie burn per stepConfusing steps with distance
Step length varies by person — 10,000 steps ≈ 4–5 miles depending on heightAssuming step calories include resting metabolic rate
This calculator shows extra calories burned from activity only, not your total calorie expenditure흔한 실수
- Using the same calories/step for everyone — weight and pace significantly affect burn rate
- Not accounting for terrain — hills and stairs increase calorie burn
- Confusing calories (kcal) with scientific calories (cal) — food calories are kcal
- Overestimating calorie burn — fitness trackers can be 15-30% off
- Not distinguishing between net and gross calorie burn — net calories exclude what you would have burned at rest
- Forgetting that fitness level affects efficiency — experienced walkers burn fewer calories per step than beginners at the same pace
자주 묻는 질문
How many calories do 10,000 steps burn?
For an average person walking at a moderate pace, 10,000 steps burns approximately 350–450 calories. The exact number depends on your weight, height, and walking speed.
How accurate is the MET formula?
The MET (Metabolic Equivalent of Task) formula provides a scientifically validated estimate. However, individual factors like metabolism, fitness level, and terrain can cause variations of 10–20%.
Do I burn more calories walking or running the same number of steps?
Running burns significantly more calories per step than walking. At a brisk walk (4 mph), you burn about 0.04–0.06 calories per step. Running at 6 mph increases this to 0.08–0.12 calories per step.
How many steps do I need to burn 1 pound of fat?
One pound of fat contains approximately 3,500 calories. For an average person, this equates to about 75,000–87,500 steps, or roughly 8–10 days of hitting 10,000 steps daily.
What is MET and how does it relate to calories burned?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activity. Walking at a moderate pace is about 3.5 METs, while running is 7-10 METs. One MET equals the energy your body uses at rest. The calculator uses MET values along with your weight and pace to estimate calorie burn.
How many steps do I need per day to lose weight?
For weight loss, aim for 10,000-12,000 steps per day, which burns roughly 350-500 extra calories. Combined with a moderate calorie deficit of 250-500 calories from diet, this supports a healthy weight loss of 1-2 pounds per week. Consistency matters more than any single day.
Do I burn more calories walking or running the same distance?
Running burns more calories per mile than walking because of higher intensity. Walking a mile burns about 80-100 calories, while running the same mile burns about 100-150 calories. However, running takes less time, so it burns more calories per minute spent exercising.
How does body weight affect calories burned from steps?
Heavier individuals burn more calories per step because moving a larger body requires more energy. A 150-pound person burns about 0.04 calories per step, while a 200-pound person burns about 0.05 calories per step. The calculator uses your weight along with MET values for a personalized estimate.
Steps to calories — how accurate are fitness tracker estimates?
Most fitness trackers use similar MET-based formulas and are reasonably accurate within 10-20% for walking and running. Accuracy decreases for activities with lots of arm movement, uneven terrain, or unusual gaits. For best results, enter your actual weight, height, and walking speed into the calculator.