How it works
- We estimate your stride length as about 41.5% of your height (men) or 41.3% (women).
- Distance = steps × stride length.
- Calories = walking MET × weight × time, using 3.0 METs for slow, 3.5 for moderate and 5.0 for brisk walking.
How many steps should I walk a day?
Large studies link about 7,000–10,000 steps a day with a lower risk of early death and heart disease in adults. If you walk 3,000 steps now, add 1,000 steps a week until you reach your goal.
Frequently asked questions
How many calories do 10,000 steps burn?
Roughly 250–450 kcal for most adults, depending on your weight, height and pace.
How many km is 10,000 steps?
About 6.5–8 km for most adults, depending on height and stride.
Do steps help with weight loss?
Yes. Adding steps raises your daily calorie burn without the fatigue of hard workouts.
Sources
- Ainsworth BE, et al. Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise, 2011. Link
Medical disclaimer: This calculator gives estimates for general information only. It is not a diagnosis or a substitute for advice from a doctor or registered dietitian. Please consult a healthcare professional before making changes to your diet, exercise or medicines, especially if you are pregnant, have a medical condition or take regular medication.
Last updated: 20 October 2026. Read our editorial policy.
