For most adults, 10,000 steps usually burns between 300–600 calories. The exact number depends on your weight, walking speed and step length — heavier people and faster paces burn more. Use the calculator above with your own weight and pace to get a more accurate estimate.
Steps to Calories Calculator – Convert Steps to Miles & Calories Burned
Convert steps to miles and estimate calories burned using your weight, pace and steps‑per‑mile — with automatic steps‑per‑mile estimation from your height for quick, accurate results.
Frequently Asked Questions
As a rough guide, 5,000 steps will usually burn around 150–300 calories for most adults — roughly half of what 10,000 steps would burn. Your exact burn still depends on weight, height and pace, so use the steps‑to‑calories calculator on this page with your own details for a personalized estimate.
Many people aim for 7,000–10,000 steps per day to support weight loss, but steps alone are not enough — you still need a calorie deficit and a consistent meal plan. Combine daily walking with a structured weekly menu using our AI meal planner to get a personalized calorie‑aware meal plan.
On average there are about 2,000–2,200 steps in a mile for most adults. Taller people with longer legs take fewer steps per mile, while shorter people take more. This calculator estimates your personal steps‑per‑mile from your height for better accuracy.
10,000 steps usually equals about 4 to 5 miles (6.4–8 km) for most adults, but the exact distance depends on your height and step length. Taller people will cover more ground in 10,000 steps than shorter people. To get your personalized distance, enter your height above — the calculator estimates your unique steps per mile and tells you how far 10,000 steps takes you.