{
  "id": "steps-to-calories",
  "version": "bf7138a05060",
  "status": "published",
  "name": "Steps to Calories Calculator",
  "question": "How do I convert steps to calories?",
  "summary": "Turns a step count into calories burned walking, from step length, walking speed and body weight, with the ACSM walking equation, plus the distance and time.",
  "category": "health",
  "subcategory": "body",
  "url": "https://www.acalculator.org/health/steps-to-calories",
  "markdown": "https://www.acalculator.org/health/steps-to-calories.md",
  "kind": "function",
  "method": "Distance = steps × step length; minutes = distance ÷ speed; VO2 = 0.1 × speed (m/min) + 3.5 mL/kg/min (ACSM walking equation, level ground); calories = VO2 × weight (kg) × minutes ÷ 1,000 × 5.",
  "assumptions": [
    "Level ground. The ACSM walking equation fits speeds from 1.9 to 3.7 mph; a hill adds 1.8 × speed × grade, which this page leaves out.",
    "A litre of oxygen is 5 kilocalories, and the resting cost is 3.5 mL of oxygen per kg per minute (1 MET).",
    "The default step length, 31.68 in, is 2,000 steps a mile (Bassett and others, 2010). Your own step length gives a better answer.",
    "The answer is an estimate for an average adult, not a measurement, and not medical advice."
  ],
  "inputs": {
    "$schema": "https://json-schema.org/draft/2020-12/schema",
    "type": "object",
    "properties": {
      "steps": {
        "title": "Steps",
        "description": "The number of steps walked.",
        "type": "integer",
        "minimum": 1,
        "maximum": 200000
      },
      "weight": {
        "title": "Weight",
        "description": "Your body weight.",
        "type": [
          "number",
          "string"
        ],
        "x-quantity": "mass",
        "minimum": 20,
        "maximum": 350
      },
      "len": {
        "title": "Step length",
        "description": "The distance from one heel to the next. 31.68 in is 2,000 steps a mile; measure yours by walking 10 steps and dividing the distance by 10.",
        "type": [
          "number",
          "string"
        ],
        "x-quantity": "length",
        "minimum": 0.254,
        "maximum": 1.524
      },
      "speed": {
        "title": "Walking speed",
        "description": "Your usual walking speed on level ground, from 1.9 to 3.7 mph (the range of the ACSM equation).",
        "type": [
          "number",
          "string"
        ],
        "x-quantity": "speed",
        "minimum": 0.8493759999999999,
        "maximum": 1.654048
      }
    }
  },
  "outputs": {
    "calories": {
      "label": "Calories burned",
      "description": "Total kilocalories burned on the walk, including what the body burns at rest.",
      "format": "number"
    },
    "net": {
      "label": "Above resting",
      "description": "Kilocalories from walking alone: 0.1 mL of oxygen per kg per metre × 5 kcal per litre.",
      "format": "number"
    },
    "per1000": {
      "label": "Calories per 1,000 steps",
      "description": "Calories burned ÷ steps × 1,000.",
      "format": "number"
    },
    "miles": {
      "label": "Distance (miles)",
      "description": "Steps × step length, in miles.",
      "format": "number"
    },
    "km": {
      "label": "Distance (km)",
      "description": "Steps × step length, in kilometres.",
      "format": "number"
    },
    "minutes": {
      "label": "Walking time (minutes)",
      "description": "Distance ÷ walking speed.",
      "format": "number"
    }
  },
  "defaultAnswer": {
    "inputs": {
      "steps": 10000,
      "weight": 72.57477920000001,
      "len": 0.8046719999999999,
      "speed": 1.34112
    },
    "outputs": {
      "calories": 419.000327242112,
      "net": 291.994463642112,
      "per1000": 41.9000327242112,
      "miles": 5,
      "km": 8.04672,
      "minutes": 100
    },
    "text": "10,000 steps at 160 lb burn about 419 calories over 5 miles."
  },
  "examples": [
    {
      "given": {
        "steps": 10000,
        "weight": 72.57477920000001,
        "len": 0.8046719999999999,
        "speed": 1.34112
      },
      "expect": {
        "calories": 419.000327242112,
        "net": 291.994463642112,
        "per1000": 41.9000327242112,
        "miles": 5,
        "km": 8.04672,
        "minutes": 100
      },
      "source": "hand calculation in content.mdx; Compendium of Physical Activities, Unit Conversions: ACSM walking equation VO2 = 0.1 × speed + 1.8 × speed × grade + 3.5 (mL/kg/min, speed in m/min, 1.9 to 3.7 mph); 1 L O₂ = 5 kcal, https://pacompendium.com/unite-conversions/; Bassett DR Jr and others. Pedometer-measured physical activity and health behaviors in US adults. Med Sci Sports Exerc 2010;42(10):1819–1825 (2,000 steps is about one mile), https://pmc.ncbi.nlm.nih.gov/articles/PMC2927728/"
    },
    {
      "given": {
        "steps": 5000,
        "weight": 70,
        "len": 0.7,
        "speed": 1.3888888888888888
      },
      "expect": {
        "calories": 173.95,
        "net": 122.5,
        "per1000": 34.79,
        "km": 3.5,
        "minutes": 42
      },
      "source": "hand calculation in content.mdx: 3,500 m; 3,500 ÷ (5,000/60) = 42 min; Compendium of Physical Activities, Unit Conversions: ACSM walking equation VO2 = 0.1 × speed + 1.8 × speed × grade + 3.5 (mL/kg/min, speed in m/min, 1.9 to 3.7 mph); 1 L O₂ = 5 kcal, https://pacompendium.com/unite-conversions/"
    },
    {
      "given": {
        "steps": 2000,
        "weight": 90.718474,
        "len": 0.8046719999999999,
        "speed": 0.89408
      },
      "expect": {
        "calories": 120.625814760528,
        "net": 72.998615910528,
        "miles": 1,
        "minutes": 30
      },
      "source": "hand calculation in content.mdx; Compendium of Physical Activities, Unit Conversions: ACSM walking equation VO2 = 0.1 × speed + 1.8 × speed × grade + 3.5 (mL/kg/min, speed in m/min, 1.9 to 3.7 mph); 1 L O₂ = 5 kcal, https://pacompendium.com/unite-conversions/; Bassett DR Jr and others. Pedometer-measured physical activity and health behaviors in US adults. Med Sci Sports Exerc 2010;42(10):1819–1825 (2,000 steps is about one mile), https://pmc.ncbi.nlm.nih.gov/articles/PMC2927728/"
    }
  ],
  "sources": [
    "Compendium of Physical Activities, Unit Conversions: ACSM walking equation VO2 (mL/kg/min) = 0.1 × speed + 1.8 × speed × grade + 3.5, speed in m/min, for 1.9 to 3.7 mph; 1 MET = 3.5 mL/kg/min; L/min × 5 = kcal/min. https://pacompendium.com/unite-conversions/ (retrieved 2026-10-02)",
    "Bassett DR Jr, Wyatt HR, Thompson H, Peters JC, Hill JO. Pedometer-measured physical activity and health behaviors in United States adults. Medicine & Science in Sports & Exercise 2010;42(10):1819–1825 (walking 2,000 steps is about one mile). https://pmc.ncbi.nlm.nih.gov/articles/PMC2927728/ (retrieved 2026-10-02)",
    "NIST Special Publication 811, Appendix B (1 in = 0.0254 m, 1 mile = 1,609.344 m, 1 lb = 0.45359237 kg, exactly). https://www.nist.gov/pml/special-publication-811 (retrieved 2026-10-02)"
  ],
  "related": [
    "calories-burned-walking",
    "treadmill-calorie",
    "calories-burned",
    "pace"
  ],
  "changelog": []
}