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How Many Calories Do Your Steps Burn?
Formula
Your step count can be converted to calories burned by first estimating distance using your stride length, then applying a MET-based calorie formula. Stride length is approximately 41.5% of your height.
The popular 10,000 steps per day goal translates to roughly 7-8 km of walking and burns approximately 300-500 calories depending on body weight and pace.
Common use cases:
- Converting fitness tracker steps to calories
- Setting daily step goals
- Understanding activity levels from step counts
Frequently Asked Questions
Maria Gonzalez
Registered Dietitian, RD, MPH
Maria is a Registered Dietitian with a Master's in Public Health. She focuses on evidence-based nutrition assessment tools including BMI, calorie calculations, and body composition analysis.
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