Guides

Calculators, day-by-day timelines and plain-English articles that back up the trackers. Each one lists its sources.

Calculators and trackers

1,000 steps caloriesAbout 27 kcal and 0.7 km for a 70 kg adult.2,000 steps caloriesAbout 54 kcal and 1.4 km for a 70 kg adult.3,000 steps caloriesAbout 80 kcal and 2.2 km for a 70 kg adult.4,000 steps caloriesAbout 107 kcal and 2.9 km for a 70 kg adult.5,000 steps caloriesAbout 134 kcal and 3.6 km for a 70 kg adult.6,000 steps caloriesAbout 161 kcal and 4.3 km for a 70 kg adult.7,000 steps caloriesAbout 188 kcal and 5.1 km for a 70 kg adult.8,000 steps caloriesAbout 214 kcal and 5.8 km for a 70 kg adult.9,000 steps caloriesAbout 241 kcal and 6.5 km for a 70 kg adult.10,000 steps caloriesAbout 268 kcal and 7.2 km for a 70 kg adult.12,000 steps caloriesAbout 321 kcal and 8.7 km for a 70 kg adult.15,000 steps caloriesAbout 402 kcal and 10.8 km for a 70 kg adult.20,000 steps caloriesAbout 536 kcal and 14.4 km for a 70 kg adult.25,000 steps caloriesAbout 670 kcal and 18.1 km for a 70 kg adult.30,000 steps caloriesAbout 804 kcal and 21.7 km for a 70 kg adult.Nicotine withdrawalDaily symptom check-in charted against the typical withdrawal curve.Walking calories calculatorCalories for any distance, time or step count, with pace, incline and stairs.Walking weight-loss plannerDaily steps to reach a goal weight safely, plus steps to burn any number of calories.Quit help by countryFree quitlines, alcohol helplines and crisis lines for your country.World No Tobacco Day31 May: this year's theme, ways to take part and free posters to download.

Calories by step count

1,000 steps caloriesAbout 27 kcal and 0.7 km for a 70 kg adult.2,000 steps caloriesAbout 54 kcal and 1.4 km for a 70 kg adult.3,000 steps caloriesAbout 80 kcal and 2.2 km for a 70 kg adult.4,000 steps caloriesAbout 107 kcal and 2.9 km for a 70 kg adult.5,000 steps caloriesAbout 134 kcal and 3.6 km for a 70 kg adult.6,000 steps caloriesAbout 161 kcal and 4.3 km for a 70 kg adult.7,000 steps caloriesAbout 188 kcal and 5.1 km for a 70 kg adult.8,000 steps caloriesAbout 214 kcal and 5.8 km for a 70 kg adult.9,000 steps caloriesAbout 241 kcal and 6.5 km for a 70 kg adult.10,000 steps caloriesAbout 268 kcal and 7.2 km for a 70 kg adult.12,000 steps caloriesAbout 321 kcal and 8.7 km for a 70 kg adult.15,000 steps caloriesAbout 402 kcal and 10.8 km for a 70 kg adult.20,000 steps caloriesAbout 536 kcal and 14.4 km for a 70 kg adult.25,000 steps caloriesAbout 670 kcal and 18.1 km for a 70 kg adult.30,000 steps caloriesAbout 804 kcal and 21.7 km for a 70 kg adult.

Smoke-free, day by day

1 day without smokingCarbon monoxide in your blood has returned to normal, so more oxygen reaches your organs.2 days without smokingDamaged nerve endings start to recover, so taste and smell begin to sharpen.3 days without smokingNicotine is essentially gone from your body.4 days without smokingYou're past the nicotine peak, and your body is adjusting to working without it.5 days without smokingYour lungs' cleaning hairs (cilia) are starting to recover, which can bring a cough as mucus clears.6 days without smokingYour body is close to a full week without nicotine.1 week without smokingYou've got through the hardest part of physical withdrawal.8 days without smokingNicotine withdrawal is easing week on week.10 days without smokingThe average quitter is down to a few cravings a day.2 weeks without smokingCirculation and lung function begin to improve, so walking and climbing stairs feel easier.3 weeks without smokingWithdrawal symptoms have largely faded.1 month without smokingCoughing and shortness of breath start to decrease as the lungs heal.2 months without smokingLung function and circulation keep improving.3 months without smokingLung function can improve by up to 10% within 3 to 9 months of quitting.6 months without smokingCoughing, sinus congestion and shortness of breath are much reduced.1 year without smokingYour risk of coronary heart disease is about half that of someone who still smokes.

Guides and articles

Lungs after quittingWhat heals in days, months and years, and what doesn't.How many steps a dayWhat large studies say about steps, age and health, and where 10,000 came from.Quitting cold turkeyDoes stopping all at once work, and when is it unsafe?Headache after quitting alcoholWhy it happens, how long it lasts, what helps and when to get help.Does smoking have benefits?Stress relief, weight, focus, Parkinson's: what the evidence actually shows.Patches vs gum vs tabletsHow each quit aid works, how well, and how to choose.

Trackers

Steps to snacksEnter your steps or workout and see calories burned as slices of pizza, burgers, chips, chocolate, ice cream, Quit smokingTrack how long you've been smoke-free, the money you've saved in your currency, cigarettes not smoked and what Quit vapingTrack days without vaping, money saved on disposables or pods, puffs and nicotine avoided, and how your body r Quit alcoholTrack alcohol-free days and see money saved, calories avoided and standard drinks skipped for beer, wine, whis Quit sugarTrack sugar-free days, grams and teaspoons of sugar avoided, calories and money saved from soft drinks, sweets Quit fried foodTrack days without fried food and see calories, fat and money saved from fries, fried chicken, samosas, pakora Reduce stressFree stress relief in 1 to 5 minutes: guided cyclic sighing, box breathing, 4-7-8 and six-a-minute breathing, Diet plannerGet a daily calorie target, protein, carbs, fats, fibre and key vitamins and minerals (calcium, magnesium, vit

General information based on published research. Everyone is different, and 10K Count does not promise any particular result. Not medical advice.