How it works
10K Count estimates your stride as height × 0.415 for walking and × 0.65 for running. Steps × stride gives distance, and distance × body weight × about 0.53 kcal per kg per km gives net walking energy (about 0.95 for running).
Calories burned by step count
For a 70 kg, 174 cm adult walking at an easy pace. Heavier or taller people burn more. Enter your own details above for your number.
| Steps | Distance | Active calories |
|---|---|---|
| 1,000 steps | 0.7 km (0.45 mi) | about 27 kcal |
| 2,000 steps | 1.4 km (0.9 mi) | about 54 kcal |
| 5,000 steps | 3.6 km (2.2 mi) | about 134 kcal |
| 6,000 steps | 4.3 km (2.7 mi) | about 161 kcal |
| 7,000 steps | 5.1 km (3.2 mi) | about 188 kcal |
| 8,000 steps | 5.8 km (3.6 mi) | about 214 kcal |
| 10,000 steps | 7.2 km (4.5 mi) | about 268 kcal |
| 12,000 steps | 8.7 km (5.4 mi) | about 321 kcal |
| 15,000 steps | 10.8 km (6.7 mi) | about 402 kcal |
| 20,000 steps | 14.4 km (9 mi) | about 536 kcal |
| 25,000 steps | 18.1 km (11.2 mi) | about 670 kcal |
| 30,000 steps | 21.7 km (13.5 mi) | about 804 kcal |
Other activities use standard MET values from the Compendium of Physical Activities, minus resting energy, so the number is the extra energy the activity used. If you enter active calories from a watch or ring, that number is used instead.
| Snack | Serving | kcal | Steps to burn (70 kg, 174 cm) |
|---|---|---|---|
| Potato chips | 28 g bag | 150 | about 5,500 |
| Cola | 330 ml can | 139 | about 5,000 |
| Chocolate sandwich cookies | 3 cookies | 160 | about 5,800 |
| Lager | 330 ml bottle | 142 | about 5,200 |
| Pizza | 1 slice (about 107 g) | 250 | about 9,300 |
| Double cheeseburger | 1 burger | 600 | about 22,000 |
| Milk chocolate bar | 45 g | 240 | about 9,000 |
| Blended iced coffee | 470 ml | 400 | about 15,000 |
Common questions
How many calories does walking 10,000 steps burn?
Most adults burn about 250 to 450 kcal of active energy from 10,000 steps. Heavier and taller people, and faster walkers, burn more. A 70 kg, 174 cm adult covers about 7 km and burns roughly 275 kcal above resting.
How many steps does it take to burn off a bag of chips?
A 28 g bag of potato chips has about 150 kcal, which takes around 5,500 steps for a 70 kg adult. A larger 52 g pack of about 285 kcal takes roughly 10,000 steps.
How many steps burn off a can of Coca-Cola?
A 330 ml can of regular Coca-Cola has about 139 kcal, which is roughly 5,000 steps for a 70 kg adult. Sizes and recipes differ by country, so 10K Count uses the version sold where you live.
How many calories do 5,000 steps burn?
About 134 kcal of active energy for a 70 kg, 174 cm adult, over roughly 3.6 km. 1,000 steps burn about 27 kcal, 15,000 steps about 400 kcal and 20,000 steps about 536 kcal.
How many steps does it take to burn 500 calories?
About 18,700 steps for a 70 kg, 174 cm adult, which is around 13.5 km of walking. Burning 300 calories takes about 11,200 steps. Heavier people need fewer steps.
How many steps should I walk a day?
A 2022 analysis of 15 studies in The Lancet Public Health found the lowest risk of early death at about 6,000 to 8,000 steps a day for adults over 60 and 8,000 to 10,000 for younger adults. Any increase from your current count helps.
How many calories does walking a mile burn?
A mile is roughly 2,200 steps for an average adult. A 70 kg person burns about 60 kcal of active energy per mile walked, or around 90 to 100 kcal including the energy the body uses at rest.
How many steps does it take to burn off a slice of pizza?
A typical slice of pizza has about 250 kcal, which takes roughly 9,300 steps for a 70 kg, 174 cm adult. A whole personal pizza of about 600 kcal takes around 22,000 steps.
How many steps burn off a burger or a chocolate bar?
A double cheeseburger of about 600 kcal takes roughly 22,000 steps, and a 45 g milk chocolate bar of about 240 kcal takes around 9,000 steps for a 70 kg adult.
Should I use Apple Watch, WHOOP or Oura calories?
Use the active calories figure, not total calories. Total calories include the energy your body uses at rest, which you would burn without exercising. WHOOP shows a total, so enter only the workout calories.
How does 10K Count calculate calories from steps?
It multiplies steps by a stride estimated from your height, then multiplies that distance by your weight and a net walking cost of about 0.53 kcal per kg per km. Other workouts use MET values minus resting energy.
Why are calories different for the same brand in different countries?
Pack sizes and recipes change by market. For example, UK Fanta and Pepsi were reformulated with less sugar, so a can has far fewer calories than in the US.