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Convert your daily steps into calories burned, distance covered and walking time — personalized to your weight and height.
Estimates assume a moderate walking pace (~5 km/h) and stride length derived from your height. Actual burn varies with pace, terrain and fitness level.
The calculator uses the same approach fitness apps and researchers use for walking:
That last point matters: many pedometers report the gross burn (including the calories you'd burn anyway just existing), which inflates the number by 30–50%. This calculator shows the honest, extra-energy figure — the one that's actually relevant to weight management.
| Height | Approx. stride | Steps per km | 10,000 steps = |
|---|---|---|---|
| 155 cm | 64 cm | ~1,560 | 6.4 km |
| 165 cm | 68 cm | ~1,465 | 6.8 km |
| 175 cm | 72 cm | ~1,380 | 7.2 km |
| 185 cm | 77 cm | ~1,305 | 7.7 km |
For a 70 kg person of average height, roughly 260–300 kcal of extra energy. Heavier people burn more per step; use the calculator with your own numbers for a personal estimate.
About 1,300–1,500 for most adults, depending on height and stride. Taller people need fewer steps per km.
No — 10,000 is a marketing number from a 1960s Japanese pedometer campaign. Studies show most health benefits accrue by 7,000–8,000 steps a day. Consistency beats a big number you hit twice a week.
Yes. Walking is part of your total daily energy expenditure. GenieFit syncs your steps automatically and counts the burn toward your daily balance alongside your logged meals.
GenieFit syncs your steps from your phone, tracks calories and macros with AI photo logging, and shows it all on one dashboard. Free on Android.
Get GenieFit on Google PlayRelated reading: How many calories do 10,000 steps burn? · Choosing a calorie tracker