Calories for 7,000 steps by body weight
Heavier people use more energy to move the same distance. These figures are active calories, the extra energy above what your body uses at rest, for someone 174 cm tall at an average pace.
| Body weight | Calories for 7,000 steps |
|---|---|
| 50 kg (110 lb) | about 134 kcal |
| 60 kg (132 lb) | about 161 kcal |
| 70 kg (154 lb) | about 188 kcal |
| 80 kg (176 lb) | about 214 kcal |
| 90 kg (198 lb) | about 241 kcal |
| 100 kg (220 lb) | about 268 kcal |
| 110 kg (243 lb) | about 295 kcal |
How far is 7,000 steps?
Stride length is roughly 41.5% of your height, so taller people cover more ground with each step.
| Height | Distance for 7,000 steps |
|---|---|
| 150 cm (4 ft 11 in) | 4.4 km (2.7 mi) |
| 160 cm (5 ft 3 in) | 4.6 km (2.9 mi) |
| 170 cm (5 ft 7 in) | 4.9 km (3.1 mi) |
| 180 cm (5 ft 11 in) | 5.2 km (3.2 mi) |
| 190 cm (6 ft 3 in) | 5.5 km (3.4 mi) |
How long does it take to walk 7,000 steps?
| Pace | Cadence | Time |
|---|---|---|
| Easy stroll | 80 steps a minute | about 88 minutes |
| Average walk | 100 steps a minute | about 70 minutes |
| Brisk walk | 120 steps a minute | about 58 minutes |
What 7,000 steps burns off in food
For a 70 kg adult, 7,000 steps is about the same energy as:
- 1.3 bags of crisps (28 g)
- 1.3 cans of cola (330 ml)
- 0.8 slices of pizza
- 0.8 milk chocolate bars (45 g)
- 0.8 glazed doughnuts
- 1.0 latte (350 ml)
See the full, country-specific version with local brands in the steps to snacks tracker.
Is 7,000 steps a day enough?
7,000 steps a day is in the range where large studies see a clear drop in the risk of early death compared with 2,000 to 4,000 steps. For adults over 60, benefits level off at about 6,000 to 8,000 steps.