For a 70 kg (154 lb) adult walking at a moderate pace, each step burns about 0.04 calories. Weight matters most: the heavier you are, the more energy every step takes. Pace matters less than you'd think, because walking faster also gets the steps done sooner.
Calories per 1,000 steps
| Body weight | Easy (80/min) | Moderate (100/min) | Brisk (120/min) |
|---|---|---|---|
| 55 kg (121 lb) | 35 | 30 | 35 |
| 65 kg (143 lb) | 40 | 40 | 40 |
| 75 kg (165 lb) | 45 | 45 | 45 |
| 85 kg (187 lb) | 55 | 50 | 50 |
| 95 kg (209 lb) | 60 | 55 | 55 |
| 110 kg (243 lb) | 70 | 65 | 65 |
Multiply by your daily steps divided by 1,000. For example, 8,000 moderate steps at 70 kg is about eight times the 70 kg row.
How we work it out
Calories = METs × body weight in kg × hours walked. We use 3.0, 3.5 and 4.3 METs for easy, moderate and brisk walking on the flat, from the Compendium of Physical Activities. These totals include the calories you'd burn anyway at rest, so the extra energy walking adds is a little lower.
Using steps to lose weight? Read our realistic guide to how many steps a day to lose weight.
