Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Fitness Calculator
Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Steps to Calories Calculator

Walking is one of the most accessible workouts for weight loss. But how many steps do you need to do to lose weight? Use our steps to calories calculator to discover the answer!

Written by Patrick Dale, PT, ex-Marine

Reviewed by Dr. Steven Griffin

Last Updated on3 May, 2023 | 12:19 AM EDT

Ask Question?

Walking is one of the easiest ways to increase your fitness, control your weight, and improve your health. Because it requires no athletic skill or special equipment, walking is very accessible, and most people can do it.

In addition, walking is a low-stress activity, so you can walk far and often. You don’t even have to limit yourself to walking just once per day. Instead, you can walk several times each day, accumulating a high volume of steps.

However, if you are walking for weight loss, it’ll be handy to know how many calories you burn while walking.

Use our steps to calories calculator to determine how much walking you need to do to burn fat and lose weight.

Steps to Calories Calculator

Please fill out the form correctly
weight
height
Steps

Result:

Calories Burned

If you would like to use this calculator on your website or blog you can simply embedded this calculator in one click. Use the below 'Generate Code' tool to get the embedded code.

Copy the below code and paste it in your web page in HTML format anywhere between <body> start and </body> end tag.

What Is the Steps to Calories Calculator? 

The Steps to Calories Calculator is a simple tool for determining how many calories you burn when walking a predetermined number of steps. This can be useful when working out how many steps you need to do for weight control and fat burning.

For example, suppose you want to burn an additional 500 calories per day. In that case, you can use this calculator to discover how many steps you need to take to hit your goal.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

The Steps to Calories Calculator uses your weight and age to estimate your calorie expenditure for your specified step count. You can enter any step count, including the popular 10,000 steps per day.

Related: How to Use Counting Steps to Get Lean

How to Use the Steps to Calories Calculator

The Steps to Calories Calculator is very straightforward to use. Just follow these step-by-step instructions:

  1. Select your preferred units, choosing between imperial (feet, inches) and metric (meters, centimeters).
  2. Enter your proposed step count, e.g., 5000.
  3. Hit “calculate.”
  4. Read off your result.

Interpreting your Results

Your result is the number of calories burned walking the specified number of steps. This is in addition to your normal daily calorie expenditure, which includes your Basal Metabolic Rate (BMR), the Thermal Effect of Food (TEF), and the Thermal Effect of Activity (TEA).

Armed with this information, you may want to increase your step count per day so you burn more calories per day. Input different step counts until you arrive at the number of calories you want to burn.

Factors Affecting Your Results

While the Steps to Calories Calculator is pretty accurate, there is a margin for error. That’s because it does not take into account all of the variables that affect your caloric expenditure while walking.

As such, it’s only an estimate of how many calories you burn while walking. Factors that can affect the number of calories you burn include:

Walking speed

Walking faster burns more calories than walking slowly. The average walking speed is three to four miles an hour, or 15 to 20 minutes per mile. The faster you walk, the harder you’ll be working, and the higher your caloric expenditure will be.

If you want to burn more calories, pick up the pace and stride out with purpose. Swing your arms and try to walk as quickly as possible without breaking into a jog.

Women Walking In The Park

Related: How Long to Walk a Mile Calculator

Terrain

Walking uphill and over rough ground burns more calories than walking on flat, even surfaces. The more challenging the surface, the harder you’ll need to work to maintain your balance, overcome gravity, and propel yourself forward. This will probably be reflected in a more elevated heart and breathing rate.

You can burn more calories by seeking out hills or walking on uneven trails. This will use more energy than walking on flat pavements or using a motorized treadmill, even if you do the same number of steps.

Additional weight

Our calculator uses your body weight to determine how many calories you burn while walking. However, carrying extra weight, e.g., a backpack, will increase your caloric expenditure.

While it’s almost impossible to accurately determine how much carrying weight will affect your caloric expenditure, walking with a backpack or weighted vest will inevitably burn more calories than walking without one.

Wearing a backpack or weighted vest while walking is known as rucking, which is a cornerstone of military fitness training.

One way to estimate how many extra calories you’ll burn while carrying a load is to add the extra weight to your body weight when you do your steps to calories calculation. For example, if you weigh 180 lbs. but plan on carrying an additional 25 lbs., enter 205 lbs. in the bodyweight box.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

While not 100% accurate, this should provide you with a rough idea of how many extra calories you’ll burn while carrying weight.

Fitness

Woman Showing Abs

The fitter you are, the easier walking becomes, and the fewer calories you’ll use to cover the same number of steps. As a result, less-fit individuals will burn more calories than their fitter counterparts as they must work harder.

As such, your calorie count will decrease as you get fitter. However, this can be offset by walking faster, which will probably happen naturally as your fitness improves.

Summary: To maximize your caloric expenditure while walking, walk at a brisk pace, seek out hills and uneven terrain, wear a backpack or weighted vest, and pick up the pace as you get fitter.

Related: How to Walk for Fitness and Fat Loss – Your Ultimate Guide

Steps to Calories FAQ

1. How many steps does it take to walk a mile?

The average person takes about 2,000 steps to cover a mile. However, this varies according to your speed, height, and stride length. You can get a more accurate estimate of how many steps you’ll take walking a mile with this easy-to-use calculator.

2. How many steps do I need to lose weight?

This is a tricky question to answer because it depends on your current diet and calorie intake/expenditure. In fact, you could do a lot of walking and still not lose weight if you are eating too much.

So, assuming your calorie intake currently matches your calorie expenditure and your weight is stable, walking 10,000 steps per day will give you a calorie deficit of about 3,500 per week, which should result in a weight loss of one pound.

If you aren’t losing weight, you are probably overeating and need to create a more significant calorie deficit. Alternatively, you could try increasing your step count.

3. How many calories does walking three miles burn?

While step counting is a popular way to determine how far you’ve walked, you can also use miles or kilometers. This is useful if you have a measured route you like to walk.

The same factors that affect your calorie expenditure for steps walked also affect calories burned for distance, i.e., body weight, height/stride length, fitness, speed, etc. However, you can get a reasonable estimate of how many calories you burn by walking with this calculator.

4. How much weight should I use for rucking?

Rucking, or walking with a backpack or weighted vest, is a great workout. It burns a similar number of calories to running but is much easier on your joints. If you want to maximize your calorie burn but don’t want to start jogging or running, rucking could be a great option.

However, it’s crucial that you don’t use too much weight too soon, as rucking can be tiring.

Start with an additional load of about 10% of your body weight. So, if you weigh 160 lbs., put about 15 extra pounds in your rucksack or weighted vest. Increase this weight gradually by a few pounds at a time as you get used to walking with additional weight.

In addition, don’t walk too far or too fast when you’re starting out. The last thing you want to do is get halfway around your route and realize you are too tired to finish. So be conservative and increase the distance gradually.

5. Isn’t walking too easy to be beneficial?

Walking is pretty easy compared to running, jumping rope, HIIT, CrossFit, etc. However, that easiness is what makes walking such a powerful workout!

Because it’s a low-stress, low-intensity workout, you can walk long and often and do it alongside your regular workout routine. As such, it provides a great way to increase your daily caloric expenditure without tiring you out or taking energy away from your primary training. Walking is also a very low-risk activity and unlikely to result in injuries.

In addition, walking increases general blood flow and oxygenates your tissues, enhancing recovery between workouts. Walking is also good for general health and can help lower stress levels. It’s a natural sleep enhancer, and getting more sleep is almost always a good thing.

So, while there is nothing wrong with doing more intense workouts, there is a limit to how often and how long you can do them. In contrast, walking is far easier on your body, so you can do it daily if you wish – and you probably should!

Other related calculators

  • Carb Cycling Calculator
  • Intermittent Fasting Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Macro Calculator
  • Body Fat Calculator
  • Protein Calculator
  • Carbohydrate Calculator
  • Creatine Calculator
  • Calorie Deficit Calculator

Steps to Calories Calculator – Wrapping Up

Knowing how many steps you need to do to burn a specific number of calories can be very helpful when planning your weight loss diet and exercise plan. It tells you how much additional physical activity you need to do to reach your body composition goal.

Walking is easy and convenient, making it a great addition to a more structured and intense workout routine. However, walking is more than just a form of exercise – it’s also very beneficial for your general physical and mental health. Walking can also boost creativity and improve your mood.

Use this calculator to determine how many calories you burn while walking. But remember that walking has benefits that far exceed simple weight management!


If you have any questions or require further clarification on this article, please leave a comment below. Patrick is dedicated to addressing your queries promptly.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Fitness Calculator Tools
Previous Post

Chris Cormier & Olympia Judge Discuss Potential of Iain Valliere, Michal Krizo, And ‘Good Vito’

Next Post

The Rock Shares Abs Workout for Building Strength & Gains

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine, is a Training Editor with 30 years of experience in Personal Training and Strength & Conditioning. A former British Royal Marine, gym owner, and fitness qualifications assessor, he is dedicated to delivering informative, reliable content. In addition, Patrick is an experienced writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Related

Protein Absorption Calculator
Fitness Calculator

Protein Absorption Calculator: How Fast Does Your Body Digest Protein?

Stronger Legs Rucking 7 Days
Training

Want Stronger Legs Without Running? Rucking Changed My Mind in 7 Days

Japanese Walking
Training

10,000 Steps or Japanese Walking? Experts Reveal Which Boosts Metabolism Faster

Walk And Tone Summer Program
Walking

The Walk & Tone Summer Program: How to Turn Your Daily Stroll into a Full-Body Sculptor

Walking For Fat Loss
Walking

The 10% Body Fat Walking Plan: Your Step-by-Step Guide to a Leaner You

Weighted Vest and 10000 Steps
Training

I Wore a Weighted Vest and Walked 10,000 Steps a Day for One Month—Was it Worth it?

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Big Ramy Hints at 2025 Bodybuilding Comeback: “I Will Be Back”

Ronnie Coleman’s Condition ‘Remains Serious But Stable,’ Must Undergo Additional Surgical Procedure for ‘Underlying Health Matter’

Forget Crunches — This Standing 8-Move Dumbbell Flow Torches Abs, Legs, and Arms

Exercise Scientist Reveals Top 6 Forgotten Movements from the 1980s to Achieve a Jacked Physique

Arnold Schwarzenegger Breaks Down How Building Muscle Can Help You Burn Fat and Control Blood Sugar

Lee Priest Criticizes ‘Blocky’ Standing Relax Pose & Competitors Dancing Onstage

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.