How this calculator works
Walking step length is about 41.5 percent of body height for an average adult. Multiply that by the step count to get distance, then choose a walking speed and use the ACSM walking equation to estimate oxygen use: 0.1 mL/kg/min per metre per minute of speed plus 3.5 mL/kg/min for resting. The flat-ground equation ignores hills, so the same step count uphill costs more. The speed categories are 3.2, 4.8 and 6.4 km/h. Your own step length varies with pace, leg length and footwear, so a measured stride gives a better result than the height estimate.
Formula
Step length (m) = height (m) x 0.415. Distance (m) = steps x step length. Speed (m/min) = pace in km/h x 1000 / 60. Minutes = distance / speed. VO2 (mL/kg/min) = 0.1 x speed + 3.5. Calories = VO2 x body mass x 5 / 1000 x minutes.
Worked example
A 1.75 m, 80 kg walker takes 10,000 steps at an average pace. Step length is 1.75 x 0.415 = 0.726 m and distance is 7,262.5 m. At 80 m/min the walk takes 90.8 minutes. VO2 is 8 + 3.5 = 11.5 mL/kg/min, giving 4.6 kcal/min and about 417.6 kcal, or 0.0418 kcal per step.
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Frequently asked questions
Why use height instead of asking for stride?
Most people do not know their step length. The height ratio is a reasonable estimate for an average adult and avoids an input that would be guessed badly. If you have measured your stride, divide your distance by the step count.
Do 10,000 steps equal a fixed number of calories?
No. The total depends on body mass, pace, terrain and the length of each step. The same 10,000 steps cost more for a heavier person and more again if the walk is uphill.
Does a faster pace burn more calories per step?
Slightly. The ACSM equation has a speed term, so covering the same steps faster raises the per-minute cost, but the distance is the same and the total change is modest. A faster pace covers the distance in less time.