Step Calorie Calculator
How many calories your steps burn, from your step count and cadence. Steps turned into walking time, with MET values by cadence from the CADENCE-Adults studies.
Calories burned
363 kcal
10,000 steps at 100 steps/min- Walking time 100 min
- Per 1,000 steps 36 kcal
- MET value 3
Calories burned by steps and cadence
For the body weight entered above. Walking time assumes the same cadence for every step.
| Steps | 100/min | 110/min | 120/min | 130/min |
|---|---|---|---|---|
| 5,000 | 181 | 220 | 252 | 279 |
| 7,500 | 272 | 330 | 378 | 419 |
| 10,000 | 363 | 440 | 504 | 558 |
| 12,500 | 454 | 550 | 630 | 698 |
| 15,000 | 544 | 660 | 756 | 837 |
Worked example
10,000 steps at 100 steps a minute, 160 lb (72.6 kg):
- Walking time = 10,000 ÷ 100 = 100 minutes
- MET at 100 steps/min = 3
- kcal = 3 × 72.6 × 100/60 = 363 kcal
What changes versus the general calorie burn calculator
- Steps instead of minutes: the general calorie burn calculator asks for a duration; this page asks for a step count and works out the time from your cadence.
- Intensity from cadence, 3 to 6 METs from 100 to 130 steps a minute, instead of a pace in mph.
- Defaults: 10,000 steps at 100 steps a minute and 160 lb.
Frequently asked questions
How many calories do 10,000 steps burn?
At 160 lb, about 363 kcal at 100 steps a minute (about 100 minutes of walking) and about 558 kcal at 130 steps a minute (about 77 minutes). A faster cadence is harder work, so the same steps cost more.
How does the step calorie calculator work?
It turns steps into walking time (steps divided by steps per minute), takes a MET value for your cadence from the CADENCE-Adults studies, and applies the Compendium formula: kcal = MET × body weight in kg × hours.
Where do the MET values by cadence come from?
A 2019 study of adults aged 21 to 40 found 100 and 130 steps a minute were thresholds for 3 and 6 METs. A 2021 study of adults aged 61 to 85 linked 100, 110 and 120 steps a minute to 3, 4 and 5 METs, consistent with earlier data in younger adults. They are thresholds, so treat the result as an estimate.
How do I find my steps per minute?
Walk at your usual pace, count your steps for 15 seconds and multiply by 4. Many watches and phone apps also show cadence.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Tudor-Locke C, Aguiar EJ, Han H, et al. Walking cadence (steps/min) and intensity in 21-40 year olds: CADENCE-adults. Int J Behav Nutr Phys Act. 2019;16:8. DOI: 10.1186/s12966-019-0769-6 (read 2026-10-24)
- Tudor-Locke C, Mora-Gonzalez J, Ducharme SW, et al. Walking cadence (steps/min) and intensity in 61-85-year-old adults: the CADENCE-Adults study. Int J Behav Nutr Phys Act. 2021;18:129. DOI: 10.1186/s12966-021-01199-4 (read 2026-10-24)
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. DOI: 10.1016/j.jshs.2023.10.010 (read 2026-10-24)