There is no fixed number of calories per step. This calculator estimates energy from walking intensity, weight and time; steps can supply an assumed duration when time is left blank.
Enter steps without mixing durations
Choose “Steps, ordinary walking”, enter kilograms and your steps. Clear the duration field to use the built-in assumption of 100 steps per minute. If you know the actual walking time, enter it instead; the default 30 minutes is not automatically your whole day’s walking.
Example: 6,000 steps
At the assumed cadence, 6,000 steps becomes 60 minutes. With 70 kg and the steps category’s 3.3 MET, the estimate is about 243 kcal. That is total session energy, not 243 calories in addition to all resting expenditure.
Check distance and context
If your measured average step length is 0.7 m, 6,000 steps represents about 4.2 km. Measure your own walking distance over a counted set of steps rather than borrowing someone else’s stride. Household shuffling, brisk walking and hill climbing are different activities; a daily step total cannot distinguish them.
Compendium of Physical Activities: METs
Estimate: kcal/min = MET × 3.5 × kg ÷ 200. When steps are entered and duration is blank, this tool assumes 100 steps per minute. MET values are population averages. Incline, terrain, wind, fitness, technique, handrail use and individual physiology change actual energy use. Not medical or nutrition advice.
Schatting: MET × 3,5 × kg ÷ 200. MET-waarden zijn gemiddelden en geen directe meting of medisch advies.
