Calorie Converter
Find out how many steps and how far you need to walk to burn your calorie target.
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How It Works
Calorie burn is calculated using the MET (Metabolic Equivalent of Task) formula:
Calories = MET × weight (kg) × time (hours)
Walking MET values vary by pace:
- Slow (2 mph) — MET 2.5
- Moderate (3 mph) — MET 3.8
- Brisk (3.5 mph) — MET 4.3
- Fast (4 mph) — MET 5.0
Distance is then converted to steps using an average stride length of 0.76 m (2.5 ft).
Quick Reference (70 kg / 154 lbs, moderate pace)
| Calories | Steps | Distance |
|---|---|---|
| 100 | ~2,600 | ~2.0 km |
| 200 | ~5,300 | ~4.0 km |
| 300 | ~7,900 | ~6.0 km |
| 500 | ~13,200 | ~10.0 km |
| 1,000 | ~26,300 | ~20.0 km |
How Many Steps Does It Take to Burn Calories?
The number of steps needed to burn calories depends on your body weight and walking pace. A heavier person burns more calories per step; walking faster also increases the calorie burn rate. For a 70 kg (154 lb) person walking at a moderate pace, burning 500 calories requires roughly 13,000 steps — about 10 km (6.2 miles).
Rather than obsessing over exact numbers, the key is consistency. Increasing your daily steps by just 2,000–3,000 can meaningfully contribute to a calorie deficit over time. The Strift app automatically tracks your steps and estimated calorie burn every day.