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Energy

Calories burned calculator

Estimate energy from walking, running, cycling, or inline skating with speed-specific activity values.

Free · No account neededMethod & sources

YOUR INPUTS

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The source equations are published separately for males and females. Choose the category the equation uses.

Accepts ages 18 to 85.

Range: 1–5 mph.

Optional scenario: enter 0 to omit it. This is not a weight-loss forecast.

Inputs stay in this browser.

YOUR RESULT

Start with your numbers.

Estimate energy from walking, running, cycling, or inline skating with speed-specific activity values. Complete the fields to see the calculation, method, and limits.

RUNNING AND TREADMILL

Running and treadmill calorie calculator

Estimate calories from walking or running at a set speed and incline with the American College of Sports Medicine (ACSM) equations. Treadmill incline is the grade.

Example: a person who weighs 80 kg (176 lb) running for 30 minutes at 6 mph (a 10:00 mile) on a 1% incline uses about 446 kcal, 404 kcal more than resting.

ACSM equations, oxygen use in mL per kg per minute, speed in metres per minute (mph × 26.8), grade as a fraction (5% = 0.05). Walking: 0.1 × speed + 1.8 × speed × grade + 3.5. Running: 0.2 × speed + 0.9 × speed × grade + 3.5. Calories per minute = oxygen use × weight in kg ÷ 1,000 × 5.

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This calculator takes walking at 1.9 to 4 mph and running from 5 mph, the speed the ACSM running equation is designed for.

Range: 1.9–4 mph.

The treadmill's incline setting. Use 0 for flat ground. Downhill is not covered.

Inputs stay in this browser.

YOUR RESULT

Start with your numbers.

Estimate calories from walking or running at a set speed and incline with the American College of Sports Medicine (ACSM) equations. Treadmill incline is the grade. Complete the fields to see the calculation, method, and limits.

STEPS

Steps to calories calculator

Turn a day's steps into distance and calories. Steps per mile come from your height, sex and pace, or from your own measured step length.

Example: a woman 170 cm (5 ft 7 in) tall who weighs 70 kg (154 lb) and walks 10,000 steps at 3 mph covers about 7.1 km (4.4 miles) and uses about 356 kcal, 248 kcal more than resting.

At 3 mph, a woman 5 ft 4 in tall takes about 2,315 steps per mile, so 10,000 steps is about 4.3 miles. A man 5 ft 10 in tall takes about 2,197 steps per mile, so 10,000 steps is about 4.6 miles. The chart below the calculator gives other heights and paces.

Steps per mile (Hoeger 2008) = 1,949 for women or 1,916 for men + 63.4 × minutes per mile − 14.1 × height in inches. Distance = steps ÷ steps per mile. ACSM walking equation on flat ground: oxygen use in mL per kg per minute = 0.1 × speed in metres per minute + 3.5. Calories per minute = oxygen use × weight in kg ÷ 1,000 × 5.

YOUR INPUTS

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The steps-per-mile equation has a different starting number for women and men.

The study measured steps at 3 and 4 mph (20 and 15 minutes per mile).

Optional. Walk a measured distance, such as 20 m (2,000 cm) or 60 ft (720 in), count your steps, and divide the distance in cm or inches by the steps. Leave blank to estimate it from your height.

Inputs stay in this browser.

YOUR RESULT

Start with your numbers.

Turn a day's steps into distance and calories. Steps per mile come from your height, sex and pace, or from your own measured step length. Complete the fields to see the calculation, method, and limits.

How many miles is 10,000 steps? Steps per mile by height and pace

Each cell is the calculator's estimate from the Hoeger equation: steps per mile at each pace, and the miles that 10,000 steps cover at 3 mph. Taller people and faster walkers take fewer, longer steps: the 5 ft 10 in man above takes about 1,880 steps per mile at 4 mph. For steps per kilometre, divide steps per mile by 1.609.

Women: steps per mile by height and walking pace (Hoeger 2008)

Height3 mph4 mphMiles in 10,000 steps (3 mph)
4 ft 10 in2,3992,0824.17 mi
5 ft 0 in2,3712,0544.22 mi
5 ft 2 in2,3432,0264.27 mi
5 ft 4 in2,3151,9984.32 mi
5 ft 6 in2,2861,9694.37 mi
5 ft 8 in2,2581,9414.43 mi
5 ft 10 in2,2301,9134.48 mi
6 ft 0 in2,2021,8854.54 mi

Men: steps per mile by height and walking pace (Hoeger 2008)

Height3 mph4 mphMiles in 10,000 steps (3 mph)
5 ft 2 in2,3101,9934.33 mi
5 ft 4 in2,2821,9654.38 mi
5 ft 6 in2,2531,9364.44 mi
5 ft 8 in2,2251,9084.49 mi
5 ft 10 in2,1971,8804.55 mi
6 ft 0 in2,1691,8524.61 mi
6 ft 2 in2,1411,8244.67 mi
6 ft 4 in2,1121,7954.73 mi

The study measured 44 adults (average age 27) at 3 and 4 mph on a treadmill. The calculator also offers 3.5 mph, between those paces. Heights far from most of the group are the least certain. Your own stride can differ from the average for your height. To know your own number, walk a measured distance, count your steps, and enter the step length in the calculator above.

UNDERSTAND THE METHOD

How to use this calculator

Choose an activity and speed. The calculator interpolates between activity values, then multiplies resting energy per minute by the activity value and duration. It also shows distance and weekly totals. The time comparison assumes the same activity schedule continues.

What the result can tell you

MET means metabolic equivalent. These values describe typical activity costs, not a direct personal measurement. Terrain, gradient, fitness, weather, and efficiency can change expenditure. The mass-equivalent scenario is arithmetic and does not predict real weight loss or account for compensatory eating.

Common questions

Why does this calculator ask for speed?

Activity values change with speed. The calculator interpolates between those values, then combines the activity value with resting energy and session duration.

Does the mass-equivalent result predict weight loss?

No. It is an arithmetic energy comparison. Terrain, gradient, fitness, weather, efficiency, eating, and other factors can change a real result.

How many calories does running burn per mile?

By the ACSM running equation, running on flat ground costs about 1.6 kcal per kg of body weight per mile above resting (0.73 kcal per lb), at any running pace. The energy you would use at rest in the same time adds a little more. A runner who weighs 80 kg (176 lb) at 6 mph uses about 129 kcal per mile above resting and 143 kcal in total. The running and treadmill calculator on this page works it out for your weight, speed and incline.

Does treadmill incline burn more calories?

Yes. In the ACSM walking equation, each 1% of incline adds 1.8 × speed × 0.01 mL of oxygen per kg per minute. A person who weighs 80 kg walking for 30 minutes at 3 mph uses about 139 kcal on a flat treadmill, 225 kcal at 5% and 312 kcal at 10%. A 2021 study notes the equation tends to read high on uphill treadmill grades, so treat these numbers as estimates.

How many calories do 10,000 steps burn?

It depends mostly on your weight and how far your steps take you. With the steps calculator on this page (steps per mile from Hoeger 2008, energy from the ACSM walking equation on flat ground at 3 mph), a woman 170 cm (5 ft 7 in) tall who weighs 70 kg (154 lb) covers about 7.1 km (4.4 miles) in 10,000 steps and uses about 356 kcal, 248 kcal more than resting. A man 178 cm (5 ft 10 in) tall who weighs 80 kg (176 lb) covers about 7.3 km (4.6 miles) and uses about 421 kcal, 293 kcal more than resting. Step counters and the equations both have errors, so treat these as estimates.

How many steps are in a mile?

It depends on your height and pace. In a 2008 study of 44 adults by Hoeger and colleagues, women took 2,310 steps per mile on average at 20 minutes per mile (3 mph) and 1,987 at 15 minutes per mile (4 mph); men took 2,176 and 1,868. Taller people and faster walkers take fewer, longer steps. The steps calculator on this page estimates your steps per mile from your height, sex and pace, or uses a step length you measure.

How many miles is 10,000 steps?

About 4.2 to 4.7 miles at 3 mph for the heights in the chart under the steps calculator on this page, and up to about 5.6 miles at 4 mph: taller people and faster walkers cover more ground. With the steps calculator on this page at 3 mph, 10,000 steps is about 4.3 miles for a woman 5 ft 4 in tall (2,315 steps per mile) and about 4.6 miles for a man 5 ft 10 in tall (2,197 steps per mile). At 4 mph the same man takes about 1,880 steps per mile, so 10,000 steps is about 5.3 miles.

Sources & limitations7 sources

Sources checked September 12, 2026. These notes identify methods and assumptions. They have not received an independent clinical review.

  1. Mifflin–St Jeor resting energy estimate.pubmed.ncbi.nlm.nih.gov
  2. Compendium metabolic equivalents for physical activities.pacompendium.com
  3. Weyand and colleagues (2021) give the ACSM walking equation, V̇O₂ = 0.1 × speed + 1.8 × speed × grade + 3.5 (mL/kg/min, speed in m/min), and found it overpredicted measured real-world walking energy by 13%.pmc.ncbi.nlm.nih.gov
  4. Koutlianos and colleagues (2013) give the ACSM running equation, V̇O₂ = 0.2 × speed + 0.9 × speed × grade + 3.5, designed for speeds above 5.0 mph (134 m/min), and found it overestimated athletes' measured maximal oxygen uptake by 14.6%.pmc.ncbi.nlm.nih.gov
  5. Scott (2005): one liter of oxygen taken up is commonly converted to about 21.1 kJ, about 5 kcal.pubmed.ncbi.nlm.nih.gov
  6. Hoeger and colleagues (2008), ACSM's Health & Fitness Journal: steps per mile = 1,949 (women) or 1,916 (men) + 63.4 × pace in minutes per mile − 14.1 × height in inches, from 44 adults walking at 20 and 15 minutes per mile with a pedometer.yamax-yamasa.com
  7. A 2024 living umbrella review in Sports Medicine: wearables mostly underestimated step counts, with mean absolute percentage errors from −9% to 12%.pubmed.ncbi.nlm.nih.gov