Steps to calories calculator

Ask anyone how many steps they had today and they will usually know exactly what you mean. Step count has become one of the most common ways people track daily activity, especially with smartphones, smart watches, and fitness trackers doing the counting automatically.

Of course, it is one thing to say you walked 473 steps, and another to know about how many calories you burned doing it.

Based on the assumptions used in this calculator, walking 473 steps would burn about 23 calories.

How this estimate works

This calculator uses a simple estimate based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph. At that pace, the calculator uses a MET value of 5.

Actual calories burned vary based on body weight, stride length, walking speed, terrain, and fitness level. That means the result is best used as a general estimate rather than an exact measurement.

Where this data came from

The estimate on this page is based on MET research. MET stands for metabolic equivalent. One MET is roughly equal to the energy cost of sitting quietly, and more demanding activities have higher MET values.

In the example used here, walking 4 mph has a MET value of 5.

Formula used

To estimate calories burned from walking steps, the calculator uses this formula:

number of steps x step length / 5,280 / mph x MET x weight in kg

Results are rounded to the nearest whole calorie.

Relevant HSA expenses

If you have an HSA, you may wonder whether fitness trackers like Apple Watches, Fitbits and Oura Rings are eligible expenses. Sometimes they can be, but they often require medical justification, such as a Letter of Medical Necessity, and plan rules vary. Check with your plan administrator before buying.

Sources

• Compendium of Physical Activities - walking
• Compendium of Physical Activities

Disclaimer

The information on this page is intended to be an educational reference and is not medical advice. If you think you may be having a medical emergency, call 911 immediately.