Convert Kilometers, Miles and Steps to Calories Calculator
MET(total) : 0 mets
MET(total) : mets
This walking steps calories burned calculator is for speeds of 50-100 meters per minute (1.9 – 3.7 mph or 3 – 6 km/h)
Calories Burned Walking Steps
Walking is one of the easiest ways to give your body the exercise it needs. For most individuals, a walking cadence of 100 steps/min corresponds to physical activity of moderate intensity . According to the current guidelines [1.2], it recommends that adults should participate in at least 150 min of moderate or vigorous-intensity physical activity weekly. Everyone can reach this goal by walking only.
It is a low effort and a moderate impact exercise that can be easily accomplished without any special equipment. Just grab a pair of comfortable shoes, and you’re good to go.
Most people count their steps in the thousands. The first question that comes to mind when considering walking as a form of exercise is, “How many calories would I burn walking 1000 steps?”. The answer to this depends on your height and weight, stride length, and distance walked. However, as a thumb-rule, a 160-pound person of average height would burn about 41 calories per 1000 steps. The result is 0.041 calories per step.
Good shoes with shock-absorbing properties are essential if you don’t want to get injured during walking
|Best Shock Absorbing Shoes||Shock absorber||Key Features|
|Gravity Defyer Women's G-Defy XLR8 Run||Yes||Lateral stability|
|KUBUA Women's Road Running Shoes Arch Supportive Breathable Sneakers||Yes||Arch Support / Versatile running shoe|
|Gravity Defyer Men's G-Defy Ion Clinically Proven Pain Relief Shoes||Yes||Slip-Resistant / Great for Plantar Fasciitis|
|ASICS Women's Gel-Venture 7 Running Shoes||Yes||Against impact and increases rebound|
|New Balance Men's Fresh Foam 1080 V10 Running Shoe||Yes||Soft Underfoot Cushioning|
|Ryka Women's Devotion XT Sneaker||Yes||Responsive Re-Zorb Cushioning|
Formula to convert height to step length
An average step length for females is – height X 0.413, and for males, it is – height x 0.415 (height unit: cm). Here we use the average step length data reliably sourced from The University of Oklahoma Health Sciences Center. Step Length (cm) for a male is around 79 cm and for a female is around 66 cm.
Convert numbers of steps to miles
1 Mile = 160934 cm. Therefore, an average male walking 1 mile will take approximately 2037 steps (160934/79), and 10,000 steps for around 4.9 miles. For an average female, walking 1 mile will be around 2438 steps (160934/66) and approximately 10,000 steps for about 4.1 miles.
If you want to know the number of steps when you walk 1.5 miles or any other miles, you can also use the formula below!
Steps To Miles Calculator
How many calories can walking 10,000 steps, 5,000 steps, and per step burn?
A person’s calories per step largely depend on their BMR, weight, height, and distance and speed-walked. These are, by far, the most significant factors that determine the calories burned during the exercise.
According to the ACSM, Walking Metabolic Equation: VO2 (mL/kg/min) = (0.1 x speed) + (1.8 x speed x grade%) + 3.5.
Then, we can use this equation to calculate the energy cost of walking (kcal/min) :
Walking calories per minute (kcal/min) = [(VO2 x weight (in kg))/1000] x 5).
Let’s assume that a 150-pound (68kg) person walks 1,000 steps on a flat surface or 0% incline on a treadmill at 3 mph. As per the formula for steps/mile walked above, if the man walks 1,000 steps at 3mph, the distance they have walked is approximately 0.49 miles. The time spent during 1,000 steps is around 9.8 minutes.
Walking VO2 = (Speed x 0.1) + (Speed x Grade x 1.8) + 3.5
= (80.47 x 0.1) + (80.47 x 0% x 1.8) + 3.5 = 11.546 mL/kg/min
Walking Calories burned per minute = [(11.546 x 68)/1000] x 5) = 3.925 kcal/min
Therefore, an average man (150-pound) walking 1,000 steps can burn approximately 9.8 x 3.925 = 38.47 calories, and calories burned per step walking are around 0.038 calories. 10000 steps walking is around 385 calories.
The specific number of calories burned in one hour of walking depends on your body weight. You can calculate it by the steps to calories calculator or directly get the results from the conversion chart below.
Steps to Calories Conversion Chart
The chart below is about calories burned, measured by the number of steps taken and the person’s weight while walking at the speed of 3mph.
|Number steps||Distance (miles)||Duration|
|130 lbs||140 lbs||150 lbs||160 lbs||170 lbs||180 lbs||190 lbs||200 lbs||210 lbs||220 lbs|
|1000 steps||0.5 miles||9.8||33||36||39||41||44||46||49||51||54||57|
|2000 steps||1 miles||19.6||67||72||77||82||87||93||98||103||108||113|
|3000 steps||1.5 miles||29.4||100||108||116||123||131||139||147||154||162||170|
|4000 steps||2 miles||39.2||134||144||154||165||175||185||195||206||216||226|
|5000 steps||2.5 miles||49||167||180||193||206||219||231||244||257||270||283|
|6000 steps||2.9 miles||58.9||201||216||231||247||262||278||293||309||324||339|
|7000 steps||3.4 miles||68.7||234||252||270||288||306||324||342||360||378||396|
|8000 steps||3.9 miles||78.5||267||288||309||329||350||370||391||411||432||452|
|9000 steps||4.4 miles||88.3||301||324||347||370||393||416||440||463||486||509|
|10000 steps||4.9 miles||98.1||334||360||386||411||437||463||488||514||540||566|
|15000 steps||7.4 miles||147.2||501||540||578||617||656||694||733||771||810||848|
|20000 steps||9.8 miles||196.3||668||720||771||823||874||926||977||1028||1080||1131|
|30000 steps||14.7 miles||294.5||1003||1080||1157||1234||1311||1388||1465||1465||1620||1697|
|1 step||79 CM||0.009||0.033||0.036||0.039||0.041||0.044||0.046||0.049||0.051||0.054||0.057|
It is easy to find the number of calories burned walking steps. For example, a 190-pound person walking at 3mph (moderate intensity) can burn around 244 calories by walking over 5,000 steps.
If walking at a faster or slower pace, he can use the calculator at the top of this article to calculate the relevant number of calories burnt.
How many steps does one need to walk to burn 500 calories, 1,000 calories, and lose 1-pound of fat?
From the data above, a 140-pound person walking 4,000 steps can burn up to 144 calories during the exercise. To burn 500 calories, they would need to walk around 13888 steps.
To burn around 1,000 calories, you can approximately double this amount to 27777 steps, assuming that the person can keep up their pace.
To burn one pound of fat, one must burn around 3500 calories. Therefore, this person would need to walk around 97222 steps. If he aims to walk about 7000 steps a day, he can achieve his goal after 14 days. However, maintaining a healthy diet side-by-side can reduce this time. If the person can create a calorie deficit of around 800 calories a day (by eating healthier foods), they can burn 1 pound of fat in less than a week.
At the same time, the more you weigh, the more calories burned at the same time. This is because the body has to do more work and needs more energy than someone lighter.
Convert Miles Walked to Calories Burned
The chart below is about calories burned by distance (miles) and weight while walking at a speed of 3mph.
|1 mile||2037 steps||20||68||73||79||84||89||94||100||105||110||115|
|2 miles||4074 steps||40||136||147||157||168||178||189||199||209||220||230|
|3 miles||6111 steps||60||204||220||236||251||267||283||299||314||330||346|
|4 miles||8149 steps||80||272||293||314||335||356||377||398||419||440||461|
|5 miles||10186 steps||100||340||367||393||419||445||471||498||524||550||576|
|6 miles||12223 steps||120||408||440||471||503||534||566||597||628||660||691|
|7 miles||14260 steps||140||477||513||550||587||623||660||697||733||770||807|
|8 miles||16297 steps||160||545||587||628||670||712||754||796||838||880||922|
|9 miles||18334 steps||180||613||660||707||754||801||848||896||943||990||1037|
|10 miles||20371 steps||200||681||733||786||838||890||943||995||1047||1100||1152|
|12 miles||24446 steps||240||817||880||943||1006||1068||1131||1194||1257||1320||1383|
|15 miles||30557 steps||300||1021||1100||1178||1257||1335||1414||1493||1571||1650||1728|
|18 miles||36669 steps||360||1225||1320||1414||1508||1603||1697||1791||1885||1980||2074|
|20 miles||40743 steps||400||1362||1466||1571||1676||1781||1885||1990||2095||2200||2304|
Obviously, a 190-pound person walking 1 mile (around 2037 steps) can burn 100 calories for about 20 minutes. By walking 5 miles, the person will achieve a goal of walking 10,000 steps (10186 steps), and he will burn approximately around 500 calories.
Considering the speed of around three mph, a person who weighs 160 pounds can burn 84 calories when walking one mile. When walking their third mile, the same person would have burned 251 calories. To highlight the differences that these factors make, a person who weighs 130 pounds burns around 68 calories when walking one mile at the same speed. Sneak a peek at your phone’s health app to stay updated on your daily walking’s impact.
Keep in mind that each day the average person (150-pound) takes about 3000 to 4000 steps already. This can be a result of your daily activities such as cleaning, commuting, running errands – just a general lifestyle. So on an average day, a person can approximately burn up to 157 calories quickly. Therefore, once you start walking for an exercise, you can increase the number of steps you take exponentially and eventually work towards a goal of 10,000 steps a day.
Is walking 10000 steps a day enough exercise?
Walking is one of the most readily available forms of exercise. It is an integral part of our daily lives. We can often forget that we can reach our fitness goals by directly incorporating more walking into our daily lives. As we get older, we realize how important it is to keep ourselves in shape and to address some of the side effects of aging and reduced health levels.
There has been much research specifically about the effects and benefits of walking conducted on a varied age group.
The official US government statement regarding the optimal physical fitness level is 150 minutes/week of moderate to vigorous physical activity. This can be challenging, to say the least, for some due to many reasons.
For adults and the elderly (50 years old and above), monitoring daily walking can be extremely beneficial. However, there have also been several studies disregarding the requirement of 10,000 steps/day – or an equivalent alternate form of exercise – to stay healthy and fit.
First, certain studies have discovered that the requirement of 10,000 steps a day is sourced from a comical Japanese advertisement, making this measure merely arbitrary.
In a study conducted between 2011 to 2015 , it was discovered that the subjects (older women with a mean age of 72) who walked 4400 steps per day, were significantly associated with lower mortality rates; compared to people who walked about 2700 steps per day (decreased by 41%).
Researchers observed a steady decline in mortality rates when the subject walks more steps per day. Post approximately 7,500 steps per day, mortality rates tend to be more stable. From this study, walking 7,000 steps per day can achieve guideline levels. It means that the recommended walking steps per day are around 7500 steps per day, at least. According to average step length, 7500 steps for males correspond to around 3.7 miles and females correspond to about 3 miles.
Considering individual differences, the recommended walking distance per day should be 3 – 4 miles, at least.
Besides, this study shows an interesting phenomenon that the total number of steps, rather than step intensity, maybe more important in this population. Beyond question, this is good news for older women who have not enough step intensity while walking.
However, according to some other studies, the relationship between walking cadence and intensity shows conflicting findings among the older group. However, scientists need more data trials to make any firm conclusions.
A study  recently published in JMIR Publications revealed several positive results:
There’s a positive correlation between the number of steps taken and the amount of body fat loss.
maintaining a level of 8000 to 10,000 steps per day is better for overweight adults to reduce fat and weight.
Another systematic review  that seventeen prospective studies involving over 30,000 adults were conducted.
The last result shows that it’s helpful for us to lower the risk of heart-related disease in adults if we walk an additional 1000 steps per day. Additionally, the same health benefits are also present for activity below 10,000 steps per day as long as certain exercise intensity is adopted.
Why it’s hard to walk 8000 steps per day?
Many will argue that 150 minutes/week at moderate effort is harder than it seems due to the following reasons:
- Lack of proper knowledge on what qualifies as a moderate to vigorous exercise
- Accessibility to adequate facilities to perform such activities
- Most do not believe that they can perform the exercises
- Some don’t even think they have the time to exercise
However, correct fitness knowledge is not a secret that only fitness professionals are aware of.
To keep the walking intensity (moderate to vigorous physical activity, 3METs), in monitoring walking cadence (steps/minute) spending at that stride frequency is more important than the time current 10,000 steps/day guideline.
For someone, they know various activities but struggles to correctly classify exactly what equates to moderate and vigorous exercise.
Luckily, there is what is known as metabolic equivalent (MET). It is a chart of commonly known exercises where each is rated. The ratings are rooted in how much oxygen and effort your body uses to perform the activity. It ultimately enables us to calculate the number of calories burned per minute.
Moderate-intensity and speed
Walking is one of the activities in the chart  with varying speed quantifying intensity.
- 3 METs (moderate-intensity) corresponds to a walking speed of 2.6–2.7 mph (4.2–4.3 km/hour)
- Also, Moderate-intensity(3 METs) walking, occurs at 100 steps per minute.
- Walking at a pace higher than 130 steps/min is a vigorous (≥6 METs)-intensity activity.
Plenty of researches that the intensity of exercise is crucial. One study from ajpmonline.org shows that only 45% of a population can get the goal of walking steps at moderate intensity.
A study conducted by the Journal of Aging and Physical Activity (180 female subjects with ages ranging from 18 to 55) concluded that the subjects who completed 3000 steps in 30 minutes have the best results. This equates to the same figure, which is 100 steps/minute as the optimum walking cadence. The study was divided into 3 groups. One group chose their own pace, another had to complete 3000 steps in 30 minutes, and the third group had to achieve 10,000 steps a day. The 3000 steps group showed the most significant improvement in completing moderate to vigorous activities in 10-minutes. This study has found that walking 100 steps/minute in bouts of 10 minutes can cause a substantial drop in mortality (21%). Increasing by 10 steps/minute can create an additional 4% improvement.
Thus, it’s necessary and significant to monitor duration spending on walking at moderate-intensity.
Recommended walking distance and steps per day
Walking at least 100 steps per minute is a Moderate(≥3 METs)-intensity activity. We need 150 minutes/week of moderate to vigorous physical exercise. You should walk about 15000 steps a week at moderate (≥3 METs)-intensity.
That’s to say, the minimum walking steps per day is 2200. The distance is between 0.9 and 1 miles.
However, this is just the result of a mathematical calculation. In fact, according to that study, the average steps per day should be at least 7500 steps in real life as many of us often can’t walk at moderate(≥3 METs)-intensity. Research shows that US adults above 20 years of age accumulate an average of 7.7 daily steps/min only.
Considering some other research viewpoints, walking around 8000 steps per day at least is recommended.
Calories burned Walking vs. Indoor cycling vs. Jumping rope
(based on a 150-pound person)
- Calories burned walking in 30 minutes: 124 kcal;
- Calories burned indoor cycling in 30 minutes: 250 kcal;
- Calories burned jumping ropes in 30 minutes: 421 kcal;
- Calories burned jumping jacks in 30 minutes: 285 kcal;
How to know your intensity while walking
Intensity is a relative term. The intensity of a workout depends on how long the participant has been using a particular workout plan. Suppose it’s your first time in the gym. In that case, the warm-up itself can sometimes feel like a workout, however over time and consistent effort, your performance is improved as your body gets stronger. But for this particular study, there were two means of measurement when it comes to intensity.
- Self-Perceived Intensity
The subjects were asked to do a brisk walk with a self-selected speed. The average pace was around 118 steps/minute, quite close to what was expected (122 steps/minute). A common way to gauge if the walking cadence is of moderate or vigorous pace is known as the talk test. Simply put, when the test subject can no longer carry out a conversation, it means they are exerting moderate or vigorous effort since their body is exercising with a high heart rate. Thus, it uses all the breathing towards maintaining that heart rate, rather than talking.
- PedometersPedometers are portable electronic devices that count the wearer’s steps through the movement of the hands and hips. A large number of studies indicate that people wearing a pedometer can obtain lots of health benefits.
Walking is an effective way to stay healthy and get a bit of exercise during your busy day. It also has added benefits such as being suitable for your circulation and helping de-stress. Walking is also a low impact workout, which will help reduce weight while being easy on your joints. Consider walking to places such as the grocery store or getting your morning coffee. You’ll find your number of steps slowly increasing.
1.Time spent cycling, walking, running, standing and sedentary: a cross-sectional analysis of accelerometer-data from 1670 adults in the Copenhagen City Heart Study.Article
1. Association of Step Volume and Intensity With All-Cause Mortality in Older Women
I-Min Lee, MBBS; Eric J. Shiroma; Masamitsu Kamada. Original Investigation
2.Effect of an mHealth Intervention Using a Pedometer App With Full In-Person Counseling on Body Composition of Overweight Adults: Randomized Controlled Weight Loss Trial JMIR Mhealth Uhealth 2020;Hernández-Reyes A, Cámara-Martos F, Molina-Luque R, Moreno-Rojas R. PMID: 32348263
3. Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia
Katherine S Hall, Eric T Hyde, David R Bassett, Susan A Carlson, Mercedes R Carnethon, Ulf Ekelund, Kelly R Evenson, Deborah A Galuska, William E Kraus, I-Min Lee, Charles E Matthews, John D Omura, Amanda E Paluch, William I Thomas, Janet E FultonPMCID: PMC7305604
4.Impact of Walking Cadence Prescription to Reach the Global Physical Activity Recommendations in Older Adults.Jana Slaght, Martin Sénéchal and Danielle R. Bouchard,In Print: Volume 25: Issue 4,Pages: 604–611 DOI
5.Walking Cadence to Exercise at Moderate Intensity for Adults: A Systematic Review
. J. Slaght, M. Sénéchal, T. J. Hrubeniuk, A. Mayo, and D. R. Bouchard.DOI
6. Step Tracking with Goals Increases Children’s Weight Loss in Behavioral Intervention.
Amanda E Staiano, Robbie A Beyl, Daniel S Hsia, Amber R Jarrell, Peter T Katzmarzyk, Savarra Mantzor, Robert L Newton Jr, Patrice Tyson.DOI
7.A Pedometer-Guided Physical Activity Intervention for Obese Pregnant Women (the Fit MUM Study): Randomized Feasibility Study. Jai N Darvall, Andrew Wang, Mohamed Nusry Nazeem, Cheryce L Harrison, Lauren Clarke, Chennelle Mendoza, Anna Parker, Benjamin Harrap, Glyn Teale, David Story, Elizabeth Hessian.
8. Metabolic Equations for Estimating Gross VO2.
9.Calculation of MET-hours per week per participant.Article
10.MET values derived from the published online values from the updated 2011 Adult
Compendium of Physical Activities, supported by Arizona State University and the
National Cancer Institute.Physical Activities
11 How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review.
Catrine Tudor-Locke1, Ho Han1, Elroy J Aguiar, Tiago V Barreira, John M Schuna Jr, Minsoo Kang, David A Rowe.DOI