Work out calories burned per step instantly with clear inputs, formula shown and shareable results.
Walking costs about 0.53 kcal per kilogram per kilometre net of resting metabolism, so the cost per step follows from stride length. A 70 kg walker with a 0.75 m stride spends about 0.028 kcal per step, making 10,000 steps roughly 278 kcal over 7.5 km - close to the popular 300 kcal rule of thumb.
Distance from steps
km = steps x stride length / 1000
Walking energy cost
kcal = km x 0.53 x weight(kg)
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
No - it is roughly 0.03 to 0.05 kcal per step for most adults. The confusion comes from mixing up calories and kilocalories.
Barely per step, but considerably per minute. Cost per distance is nearly flat across normal walking speeds.